Mo 29. Nov
a) mobility 4min
1min instep rotations
1min hnadwalk + push up
1min alternating calf stretches
1min hip cross overs
b) warm up 5min
2 rounds
6 supinated grip ring rows
8 superman (1sec hold)
10 straight leg sit ups
1min rope jumps
c) chin ups (cycle) 9min
based on max reps
5-9 reps: 4-4-4-3-2
10-14 reps: 9-8-8-7-6
15-19 reps: 12-10-10-8-6
20-24 reps: 18-15-14-10-6
25+ reps: 20-16-16-12-8
d) conditioning 19min
5 x amrap 3min
4 devils press 20/15
6 toes to bar
24 double unders
1min rest between rounds