Mo. 29. Aug.
a) mobility 4min
sumo squat stretch
cossack squats
kneeling lat stretch
bird dogs
b) warm up 5min
1-2 rounds
100m run
10 squats
5 ring rows
100m run
10 sit ups
5 burpees
c) back squat / rope climb 15min
4-5 sets
A: 5-6 back squats @ 60-65%
*6-8sec eccentric
B: 1-2 legless rope climbs
d) conditioning 15min
amrap 15min
10 toes to bar
10 burpees
100m run