Mo. 20. Feb.
a) mobility 4min
down dog and seal
sumo squat stretch
instep rotation stretch
plank
b) warm up 5min
amrap 5min
10 cal row
8 hanging knee raises
6 med ball squats
4 muscle cleans (empty bar)
2 pull ups
c) conditioning 14min
"CFG Open 23.1"
amrap 14min
60 cal row
50 toes to bar
40 wallballs 9/6 kg
30 cleans 61 / 43 kg
20 muscle ups
d) optional rowing intervals 14min
for total calories
1:1 work/rest
2:30-2:00-1:30-1:00