Pe 9.10.

Pre workout:

• scap & core ctrl

a) Pendlay row

• @easy weight
• 5x e1,5m – 10-15 reps

b) CFI Nasty Nancy:
5 rounds for time:

• 400m run (/500m row)
• 15 OHS (42,5/30kg)
• 15 bar facing burpees
• Scale if needed

Cool down:
After workout 10-20 min very easy aerobic exercise: walk / bike / etc.