Fr. 18. Okt.
a) mobility & warm up 5min
1:00 each
sumo squat stretch
bike
samson stretch
bike
step ups
b) front squat 15min
work up to a heavy single
c) conditioning 10min
amrap 10min
box step ups 60/50cm 22.5/15kg
d) bike intervals 10min
10 rounds
for max calories
20 sec bike
40 sec rest