Fr. 12. Nov.
a) mobility 3min
1min foam rolling quads
1min sumo squat stretch
1min lateral squat stretch
b) warm up 5min
3 rounds
1min row
10 med ball squats
c) back squat (cycle) 15min
5 x 3 back squats 85% of 3rm
*rest 2min between sets
d) conditioning 15min
amrap 15min
max calorie row
on the minute (starting at 0:00)
10 wall balls 20/14lbs