Wed 12. Oct
a) mobility 4min
1:00 each
pass through
med ball thoracic opener
sumo squat stretch
prone behind the neck press
b) warm up 6min
2 rounds
10/8cal row
10 med ball deadlifts
10 front squats
10 med ball strict press
10 med ball thrusters
10 med ball floor slams
c) strict press 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric
d) conditioning 18min
amrap 18min
100 wall balls 9/6
80 single dumbell snatches 20/15
60 box jump overs 60/50
40 double dumbbell push press 20/15
max cal row
e) hold (optional) 10min
3-5 sets:
30-60sec weighted wall sit
rest 1min between sets