Wed 10. Jan
a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch
b) warm up 5min
3 rounds
10 push ups
10 lunges
10 ring rows
c) bench press + strict pull up 18min
5 sets
5 bench press* @ 65-70%
5-10 strict pull ups
*5 sec down
d) amrap 12min
1 rope climb
10 push ups on db 20/15kg
10 db lunges 20/15kg