Do. 2. Okt.
a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch on box
calf stretch
b) warm up 4min
amrap 4min
10/8cal row
10 air squats
10 straight leg sit ups
c) conditioning 30min
30:00 amrap
3 single db thrusters* 22,5/15kg
3 toes to bar
3 box jumps 75/60cm
every 6:00 [starting at 0:00]: 30/24 cal row
*alternate arms each round