Fr 29. Nov
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
scorpions
b) warm up 5min
amrap 5min
4-6-8-10...
cal row
medball squats
burpees
c) back squats 15min
3-5 sets 3 back squats
(~82% of 1rm across)
d) conditioning 16min
for time
1000/900m row
into
100 wall balls 20/14lbs *
50 burpees over rower *
*partition however