Do. 16. Feb.
a) mobility 4min
10m each
samson stretch
instep rotation stretch
handwalk
table top stretch
b) warm up 5min
amrap 5min for quality
100m shuttle run (10m)
10 light kettlebell swings
10m broad jumps
10 single arm ring rows (5 each arm)
c) rope climb 8min
amrap 8min
rope climbs
d) conditioining 19min
5 rounds for reps
1:00 max shuttle runs (10m)
1:00 max dumbbell hang power snatches 20/15
1:00 box jump overs 75/60
1:00 rest