Mi. 17. Nov.
a) mobility 3min
1min inverted hamstring stretch
1min samson stretch
1min hand walk
b) warm up 6min
2 rounds (teams of 2)
8 good mornings (unloaded bar)
8 back rack lunges
8 ring rows
partner does bike
c) deadlift cycle 12min
5 x 6 deadlifts
1-2min rest
*start with the heaviest load from last week and build to a heavy set of 6 reps
d) conditioning 16min
4 rounds on every 4min
20/15cal bike
16m overhead walking lunges 20/15
12 pull ups
*score is the slowest round