Mon 25. Oct
a) warm up 5min
2 sets
45"on/15"off
down ups
instep stretch + rotation
ring rows
b) strength 12min
emom 10min
1. 5 sumo deadlifts >70% of 1rm deadlift
2. 7 shoot through
c) conditioning 15min
7 rounds
for time
7 sumo deadlift high pulls 40/30
7 burpees over bar
7 chest to bar pull ups
scale pull ups, jumping pull ups"