Mon 27. Nov
a) mobility 4min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch
scorpion
b) warm up 5min
1:00 row slow pace
1:00 good mornings (empty bar)
1:00 row moderate pace
1:00 push ups
1:00 row fast pace
c) deadlift + ring dip 20min
3x3 deadstop deadlifts @ 75%
3x3 deadlifts @ 80%
5-10 strict ring dips after each set
d) benchmark conditioning 10min
2000m row