Mo 11. Sep
a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
sumo squat stretch
b) warm up 5min
amrap 5min
10 db deadlifts
10 medball squats
10/8 cal row
c) front squat 12min
on the 3:00 for 4 sets
5 front squats @ 75-80% (across)
d) conditioning 15min
for time
50 wall balls 20/14 lbs
50/40 cal row
50 db snatches 20/15 kg
50/40 cal row
50 wall balls 20/14 lbs