Tue 16. Jan
a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
sumo squat stretch
cossack squats
b) warm up 5min
2 rounds
10 front squats (empty bar) + 10 sec bottom hold
10 shoulder press + 10 sec overhead hold
10 thrusters
10/8 cal row
c) back squat + handstand push up 15min
3 sets
2 back squats*
5-10 strict handstand push ups
*start at 82% and build to heavy
d) conditioning 15min
3 rounds
amrap 3min
500/450m row
max thrusters 40/30kg
3 min rest