Fr 5. Nov
a) mobility
2min foam rolling quads and lats
1min lat stretch on foam roller
1min sumo squat stretch
1min samson stretch
b) warm up 5min
2 rounds
10 squats
10 ring rows
10 shuttle runs
c) back squat (cycle) 15min
work up to a 3rm back squat
d) conditioning 15min
for time
1 round
50 wall balls
10 chest to bar pull ups
directly into
2 rounds
50 air squats
10 chest to bar pull ups
directly into
3 rounds
15 shuttle runs (10m)
10 chest to bar pull ups