Thu 20. Oct
a) mobility 4min
1:00 each
kneeling lat stretch
samson stretch
handwalk
scapula pull ups
b) warm up 6min
2 rounds
45sec on / 15sec off
nose to wall handstand hold
rope body rows
step ups
c) rope climb / handstand push ups 10min
emom 10min
1. 1-2 rope climbs / 6-12 chin ups
2. 6-12 (strict) handstand push ups / 2-3 wall walks
d) conditioning 20min
3 rounds for time
600m run
40 single dumbbell box step ups 60/50
20 single dumbbell hang power snatches
dumbbell weight: 20/15