Mi. 8. Nov.
a) mobility 3min
1:00 each
samson stretch
hand walk
sumo squat stretch
b) warm up 5min
amrap 5min
12 step ups
6 front squats (empty bar)
6 shoulder press
6 down ups
c) thruster 15min
work up to a heavy triple
d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps 60/50
6 thrusters 40/30kg
6 bar facing burpees
compare to 1.8.2016