Fr. 16. Aug.
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
calf stretch
b) warm up 4min
3 rounds
10 air squats
5 burpees
100m run
c) back squat 15min
build to a heavy 3 rep back squat
d) conditioning 16min
for time
40 db burpee squat cleans 22.5/15kg
on every 2:00 (starting at 0:00)
200m run