Fr 3. Nov
a) mobility 3min
1:00 each
hand walk
sumo squat stretch
kneeling lat stretch
b) warm up 5min
3 rounds or 5min
10 air squats
10 push ups
10 ring rows
100m run
c) benchmark conditioning 35min
"Holbrook"
10 rounds for time
5 thrusters 50/35kg
10 pull ups
100 m sprint
1 min rest