Do. 20. Aug.
a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
calf stretch
sumo squat stretch
b) warm up 4min
amrap 4min
20 single unders
20sec deep squat hold
10 ring rows
c) front squats 15min
4-5 sets
5 front squats @70-73%
hypertrophy & strength
d) conditioning 16min
for time
21-15-9-15-21
pull ups
front squats 40/30kg
*60 double unders
aerobic power & muscular endurance