Fr 11. Nov
a) mobility 4min
1:00 each
pass through
dowel lat stretch
leg swings (30sec each side)
dowel overhead squats
b) warm up 5min
10-8-6-4-2 rep
overhead squats (empty bar)
ring rows
5 burpees between rounds
c) back squat / pull up 15min
3-5 supersets
A: 1-3 back squats @ 80-85%
B: 60-70% of unbroken strict pull ups *
*first set is unbroken for reps
d) conditioning 15min
21-18-15-12-9 reps for time
overhead squats 40/30
burpees over the bar