Mo. 21. Sep.
a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over
b) warm up 4min
amrap 4min
10/8cal row
100m run
10 elbow rotations
c) conditioning 30min
amrap 30min
14 power cleans
15/12cal row
16 front rack lunges
on every 5:00 (starting at 00:00) 400m run
*pick up where you left off
barbell: 40/30kg
aerobic capacity