Mo 29. Jul
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
b) warm up 4min
tabata (20'' on / 10'' off)
air squats
burpees
c) strict press 10min
3x3 press (building, 5 sec negative)
d) benchmark conditioning 18min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees
compare to 7.10.2013