Ke 10.6.

Pre-workout EXTRA

• Scap control

a) Skill 15 min

• bar mu / t2b training

b) 10 min amrap with partner

• 2 box jumps (per partner)
• 2 burpee over partner (per partner)
• 2 WB (per partner, partner does syncro squats)

-Add 2 reps to each movement after each round

-Immediately after: start with reps of last full round and work your way down to 2 reps per movement

After workout EXTRA

• 15-30 min easy aerobic exercise
• bike, run, row etc…