Fr 20. Jan
a) mobility 4min
1:00 each
scorpion
front rack stretch
sumo squat stretch
squat hold
b) warm up 5min
4 rounds
5 pull ups / ring rows
10 push ups
15 squats
c) bench press 10min
build to a 1 rm
d) conditioning 20min
"CFG Open 19.5"
33-27-21-15-9 reps for time
thrusters 40/30
chest to bar pull ups