Sa 16. Sep
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hand walk
b) warm up 6min
amrap 6min
in teams of 2
10 air squats
8 push ups
6 down ups
partner runs 100m
c) conditioning 30min
in teams of 2
3 rounds
600m plate run 20/15kg
50 burpees over the bar
40 thrusters 40/30kg