Sa. 20. Sep.
a) mobility 3min
1:00 each
sumo squat stretch
hand walk
lat stretch
b) warm up 5min
amrap 5min
10 air squats
10 ring rows
10 burpees
*partner is rowing
c) conditioning 30min
in teams of 2
amrap 3min x 10 rounds
for max cal/reps
1. 20 goblet squats (each) 24/16kg
into max cal row
2. 12 strict pull ups (each)
into max burpees over rower