Do 16. Jun
a) mobility
1min each
down dog to seal
kneeling lat stretch
scorpion
plank hold
b) warm up 5min
for quality
100m run
10 shoulder press
100m
10 straigt leg sit ups
100m run
10 ring rows
c) push press 12min
for total load
5 sets of 5
d) conditioning 16min
amrap 16min
100m run
max unbroken toes to bar
100m run
max bar muscle ups / pull ups