Fr 22. Sep
a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
down dog to seal
calf stretch
b) warm up 5min
10 burpees
50 single unders
15 sit ups
50 single unders
20 air squats
c) back squat 10min
establish a 20 rep back squat
d) conditioning 20min
amrap 20min
60 double unders
30 v-ups
15 burpees