Fr. 8. Nov.
a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
burpees
b) front squat 12min
heavy set of 10
c) conditioning 16min
amrap 16min
12 db box step ups 22.5/15kg
8 single arm devils press
on every 4:00 starting at 0:00
500/450m row
d) posterior pump 4min
tabata (20'' on / 10'' off)
db glute bridges
box hamstring curls