Thu 2. Feb
a) mobility 4min
1:00 each
down dog to seal
samson strech
instep rotation stretch
hollow rock / arch hold (30sec each)
b) warm up 5min
2-3 rounds fore quality
5 hang dumbbell snatches (each arm)
10 plank push ups
15 step ups 60/50
c) conditioning
amrap 20min
10 single dumbbell devil's press 20/15
20 sit ups
30 single dumbbell box step ups 60/50
d) pulling accessory 10min
2-3 sets
10-15 single arm dumbbell row / arm
10-15 single db curls