Do. 3. Sep.
a) mobility 3min
1:00 each
lat stretch
thoracic rotatios
calf stretch
b) warm up 4min
amrap 4min
100m run
10 ring rows
30sec plank hold
c) bent over row 12 min
4 sets
12 barbell bent over rows
hypertrophy & strength
d) conditioning 20min
for time
5 rounds
400m run
2 rope climbs
100m double db overhead carry 2x15/10kg
aerobic capacity