So 20. Sep
a) movement prep
tabata
jumping jacks
samson stretch
b) skill: db single arm hang power clean & jerk
c) conditioning
emom 30min
1. 15/10cal ski
2. 12 db single arm hang power clean & jerk
3. 12 db single arm overhead lunges
4. 50 rope jumps
5. 6-8 single arm devils press
6. rest
ENDURANCE
a) movement prep
45"on/15"off
row
samson stretch
ski
instep stretch + rotation
bike
handwalk
b) conditioning
3 sets
for max cal
3min row
30sec rest
2min ski
30sec rest
1min bike
2min rest
*Start rowing at about 70%. Increase to 80% with the ski and go as hard as you can for a minute on the bike. Here you work at 90% of your capacity.