Mi. 30. Sep.
a) mobility 3min
1:00 each
calf stretch
lat stretch
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 ring rows
20 single unders
*remaining time row
c) chin ups 12min
find a heavy set of 3
chin ups
strength
d) conditioning 18min
for time
4 rounds
500/450m row
18 pull ups*
75 double unders
*rx+: chest to bar pull ups
aerobic power & muscular endurance