Fr. 7. Nov.
a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
calf stretch
instep rotation
b) warm up 4min
amrap 4min
10 medball squats
10 medball presses
10 ring rows
c) back squats 9min
on the 3:00 x 3 sets:
5 tempo back squats at 60%
3 seconds down, 3 seconds up
d) conditioning 18min
on the minute x 18 [6 rounds]
min 1: wallballs 20/14lbs
min 2: box jumps 60/50cm
min 3 : pull ups
score: sum of lowest reps at each station