Di 3. Sep
a) mobility 4min
1:00 each
elbow instep rotation
hip crossover
calf stretch
kneeling lat stretch
b) warm up 4min
amrap 4min
10 ring rows
10 straight leg sit ups
5 burpee step ups
100m run
c) weighted pull up 12min
1 rep max weighted pull up
d) conditioning 20min
3 rounds for time
10 burpee box jumps
15 toes to bar
400m run
2min rest between rounds