Fri 13. Jan
a) mobility 4min
1:00 each
sumo squat stretch
handwalk
scorpion
bird dogs
b) warm up 5min
3-4 rounds
5 db goblet squats
5 burpees
5 single db power cleans / arm
5 ring rows
c) conditioning 12min
"GFG Open 18.5 & 18.2a"
1-2-3-4-5-6-7-8-9-10
dumbbell squats 20/15
bar facing burpees
into
1 rm clean
d) clean + bar muscle ups 15min
10-8-6-4-2
power clean 50-90%
bar muscle ups / burpee pull ups