Fr. 22. Juli
a) mobility
1:00 each
kneeling lat stretch
instep rotation
half front split
scapula retractions
b) warm up
1 round
200m row
9 ring rows
200m row
6 strict pull ups
200m row
3 weighted strict pull ups
c) weighted pull ups 10min
for total load
5 x 3
d) conditioning 20min
5 rounds for time
400/300m row
20 swings 24/16
10 strict pull ups