Do 2. Nov
a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
hand walk
b) warm up 4min
1:00 each
push ups
step ups
kb deadlifts
row
c) strict press 12min
work up to a heavy double
1 max press @ 70% of heavy double
d) conditioning 10min
3 rounds for time
500/450 m row
21 kettlebell swings 32/24kg
e) "Chad" prep 10min
amrap 10min
box step ups 20/15kg