Wed 23. Sep
a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 reverse lunges
20sec deep squat hold
*remaining time bike/ski
c) back squats 16min
4 Sets
2 back squats
@ 85-90%
strength
d) conditioning 17min
amrap 2min x 6 rounds
18/14cal bike/ski
max strict pull ups
1min rest between amraps
score: total pull ups
aerobic power & muscular endurance