Mi. 24. Aug.
a) mobility 4min
1:00 each
sumo squat stetch
cossack squats
calf stretch
hip cirlces (30s each)
b) warm up 5min
1 round
1min row
1min air squat
1min single unders
1min sit ups
1min burpees
c) back squat 20min
build to a heavy single
d) conditioning 15min
for total reps
5min max cal row
4min max air squats
3min max double unders
2min max toes to bar
1min max burpees over the rower