Mo 9. Jan
a) mobility 4min
warrior squat
calf stretch
front rack barbell stretch
front squat hold
b) warm up 5min
3 rounds
12/cal row
9 sit ups
6 front squats (empty bar)
c) front squat 15min
7-5-3-7-5-3 @ 65-73%
*second wave should be slightly heavier
d) conditioning 16min
amrap 4min
21/15cal row
21 toes to bar
21 front squats 40/30
rest 2min
amrap 4min
15/12cal row
15 toes to bar
15 front squats 50/35
rest 2min
amrap 4min
9/6cal row
9 toes to bar
9 front squats 60/40