Mi 14. Sep
a) mobility 4min
1:00 each
sumo squat stretch
kneeling lat stretch
calf stretch
hip circles
b) warm up 4min
emom 4min
1. 250/200m bike + 10 air squats
2. 25 rope jumps + 10 rope body rows
c) back squat / rope climbs 15min
3-4 sets
A: 4-5 back squats @ 70-75%
*6-8sec eccentric
B: 2-3 (legless) rope climbs
d) conditioning 16-18min
on the 4:00 x 4 rounds
1000/800m bike
50 double unders
10 thrusters 40/30
*score is slowest rounds