Fri 25. Sep
a) mobility 4min
instep rotations
hand walk
lat stretch
crab stretch
b) warm up 4min
amrap 4min
2-4-6-8…
straight leg sit ups
plank push ups
box step ups
c) ring dips 12min
on every 2:00 x 6 sets
3-5 (weighted) ring dips
strength
d) conditioning 16min
for time
4 rounds
20 toes to bar
20 db push ups
20 single db box step ups 60/50cm
dumbbells: 22,5/15kg
muscular endurance