Do. 29. Aug.
a) mobility 3min
1:00 each
hand walk + push up
calf stretch
kneeling lat stretch
b) warm up 5min
2 rounds
200m run
10 ring rows
5 burpees
c) strict weighted pull ups 12min
work up to a heavy triple weighted pull up
d) conditioning 21min
on the 3:00 x 7
400m run
12 burpees
score is slowest round