Wed 8. Dec
a) mobility 4min
1min 90/90 stretch
1min instep rotation stretch
1min samson stretch
1min jefferson curl
b) warm up 5min
2-3 rounds
10 good mornings (empty bar)
8 back rack lunges
6 ring rows / strict pull ups
c) deadlift (cycle) 12min
work up to a heavy 1rep deadlift
*start with your heaviest load from last week and climb to a heavy single
d) conditioning 15min
amrap 15min
15m double db front rack walking lunges 20/15
12 pull ups
9 double db hang cleans 20/15