Fr. 4. Nov.
a) mobility 4min
1:00 each
sumo squat stretch
instep rotation stretch
scorpion
clamshell plank (30sec each side)
b) warm up 6min
emom 6min
1. bike
2. 5 push ups + 10 squats + x step ups
c) back squat / ring dip 15min
3-5 supersets
A: 1-3 back squats @ 75-80%
B: 40-50% of unbroken strict ring dips*
*first set is unbroken for reps
d) conditioning 16min
emom 16min (8 rounds)
1. 15/12 cal bike
2. max burpee box jump over 60/50