Mo 1. Nov
a) mobility 4min
1min foam rolling ths
1min lat stretch on foam roller
1min samson stretch
1min hand walks
b) warm up 5min
3 rounds
6 ring rows
6 straight arm burpees
6 single arm db deadlifts (3 each arm)
c) chin ups (cycle) 10min
3 sets max reps strict chin ups
d) conditioning 20min
amrap 20min
6 pull ups
9 burpees over the dumbbell
12 alt db snatches
rx+ 25/20
rx 20/15
sc 15/10