Friday 9-14

warm up

row easy 500m or 2 min airdyne
3×10
push ups
ring rows
lunges(5/leg)
sit ups

conditioning
5 rounds for total working time
100m run
15 HR push ups
10 squat clean thrusters(95/65)
rest 1:1

stretch
2min/arm shoulder overhead, focus on externally rotating the shoulder
2min/arm hand behaind back(scalene stretch)
2min/leg death stretch