Fri 14. Aug
a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
90/90 hip rotation
lying hip cross over
b) warm up 4min
amrap 4min
20 single unders
20sec glute bridge hold
10 good mornings
c) deadlifts 15min
4-5 sets
5 deadlifts @80-83%
hypertrophy & strength
d) conditioning 15min
1:00 amrap x 8 rounds
30 double unders
max kb swings 32/24kg
1min rest between amraps
score: total kb swings
anaerobic capacity