Ke 28.10.

Pre workout:

• core ctrl

a) 5 x e3m

• 3x BS @80-90% 1rm + 3 high bxj

b) For time

21-15-9

• thrusters
• bar facing burpee

Prep: Find thruster weight you could go unbroken with

Accessory:

• After workout easy aerobic exercise: run, row, bike, etc…