Workout of the Day

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
calf stretch

b) warm up 4min
1:00 each
burpees partner rows
step ups partner does alt. db deadlifts

c) conditioning 33min
in teams of 2
for total reps
5 rounds
90 sec on / 90 sec off
15 burpees
max cal row

3min rest

5 rounds
90 sec on / 90 sec off
20 box jumps
max db snatches 22.5/15kg