Mi. 20. Sep.
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
kneeling lat stretch
b) warm up 5min
10/8 cal bike
into
3 rounds
5 burpees
10 ring rows
into
10/8 cal ski
c) bench press 10min
work up to a heavy set of 10
d) conditioning 22min
for time
3 rounds
15/12 cal bike
10 burpee pull ups
400m farmers carry 20/15kg
3 rounds
15/12 cal ski
10 burpee pull ups