Do. 17. Sep.
a) mobility 3min
1:00 each
lat stretch
scorpions
crab stretch
b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
30sec plank hold
c) chin ups 12min
find a heavy set of
3 paused chin ups
strength
d) conditioning 20min
amrap 20min
20 pull ups
30 hand release push ups
40 sit ups
muscular endurance