Fr. 12. Aug.
a) mobility 4min
1:00 kneeling lat stretch
1:00 calf stretch
1:00 hip cross overs
10 scapula pull ups
b) warm up 5min
2 rounds
10 ring rows
10 step ups
10 sit ups
10 lunges
c) weighted chin up 12min
for total load
5 sets of 2
d) conditioning 18min
CF GAMES EVENT 6
"Up and Over"
3 rounds for time
12 muscle ups / burpee pull ups
25 high box jump overs 75/60
30 med ball sit ups 20/15
then
30 front rack lunges 60/40