Fr 16. Sep
a) mobility 4min
1:00 each
scorpions
table top bridge
hip crossovers
scapula push ups
b) warm up 5min
2 rounds
200m run
10 push ups
10 sit ups
c) strict press / weighted ring dips 15min
3-4 sets
A: 4-5 strict press @ 70-75%
*6-8sec eccentric
B: 6-12 weighted ring dip
d) conditioning 16min
amrap 16min
200m run
max unbroken push ups
200m run
max toes to bar