Fr. 18. Nov.
a) mobility 4min
1:00 each
cat and cow
half kneeling groin stretch
dynamic lat stretch
squat hold
b) warm up 5min
amrap 5min
5 strict pull ups / ring rows
10 push ups
15 squats
20 glute bridges
c) back squats / pull ups 15min
3-4 supersets
A: 1-2 back squats @ 85-90%
B: 80-90% of unbroken strict pull ups
*1st set is unbroken max reps
d) conditioning 15min
amrap 15min
6 push ups
9 box jumps 60/50
12 swings 24/16