Mon 15. Jun
a) mobility 3min
1:00 each
sumo squat stretch
thoracic rotattion
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 ring rows
10 elbow rotations
*remaining time deep squat hold
c) pull ups 15min
4 super sets
4 pull ups @rpe 8-9
12-15 banded lat pull downs
hypertrophy & strength
d) conditioning 15min
each round for time
on every 2:30 x 6 rounds
8 burpee pull ups
10 front squats 40/30kg
score: slowest round
anaerobic capacity