Thu 29. Sep
a) mobility 4min
1:00 each
alternating pigeon
down dog and seal
samson stretch
glute bridge
b) warm up 6min
emom 6min
1. cal bike
2. burpee step ups
c) deadlift / strict hanstand push ups 15min
A: 3-4 sets of 4-6 deadlifts @ 65-70%
*4-5sec isometric
B: 2-3 sets of 12-20 strict or box hanstand push ups / push ups
d) conditioning 16min
emom 16min
1. cal bike
2. 10 single arm db snatches 20/15 + max single db box step ups 60/50