Fr. 2. Aug.
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
calf stretch
b) warm up 5min
amrap 5min
10 medball thrusters
10 kb deadlifts
10 step ups
c) back squat 12min
3x3 back squat (building, 5 sec negative)
d) conditioning 15min
amrap 15min
55 wall balls
55 kb swings 24/16kg
55 box jumps 60/50cm