Mi 23. Aug
a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
scorpion
hand walk
b) warm up 5min
in teams of 2
amrap 5min
8 box step ups
10 db deadlifts
partner bikes or skis
c) conditioning 18min
amrap 8min
8 single dumbbell step ups 60/50
10 db snatches 20/15kg
12/10 cal bike
2min rest
amrap 8min
8 single dumbbell step ups 60/50
10 db snatches 20/15kg
12/10 cal ski
d) grunt work 9min
emom 9min
1: handstand hold
2: farmer carry 2x32/24kg
3: plank hold