Fri 21. Oct
a) mobility 4min
1:00 each
90/90 stretch
handwalk
sumo squat stretch
glute bridge hold
b) warm up 5min
3 rounds
5 good mornings (empty bar)
10 air squats
5 strict press (empty bar)
10 ring rows
c) deadlifts 12min
3-5 sets:
1-3 reps @ 80-85%
*3-4 sec isometric
d) conditioning 18min
4 rounds for time
2 rounds of "Cindy"
1 rounds fo "DT"
1 round of "Cindy":
5 pull ups
10 push ups
15 squats
1 round of "DT":
12 deadlifts 70/50
9 hang power cleans
6 push jerks
e) holds (optional) 10min
accumulate 3-5min
L-sit hold