Wed 2. Nov
a) mobiity 4min
1:00 each
90/90 stretch
handwalk
samson
bird dogs
b) warm up 5min
3 rounds
8 ring rows
8 good mornigs (empty barbell)
8 push ups
8 sit ups
8 squats
c) deadlift / strict pull ups 15min
5 supersets
A: 1-3 deadlifts @ 75-80%
B: 40-50% of unbroken strict pull ups*
*first set is unbroken for reps
d) conditioning 16min
on the 4:00 x 4
400m run
max body weight reps
1. pull ups
2. push ups
3. sit ups
4. squats