Thu 30. Apr
a) mobility 4min
1:00 each
90/90 hip rotation
hamstring stretch on box
lying hip cross over
calf stretch
b) warm up 4min
amrap 4min
150/125m row
10 good mornings
10 squat jumps
c) deadlift 15min
build to a heavy 5-rep deadlift
absolute strength
d) conditioning 16min
for time
10-20-30-20-10
box jumps 60/50cm*
alternating db snatches 22,5/15kg
250/200m row after each round
*rx+ option: 75/60cm
aerobic power [vo2 max]