Thu 18. Jan
a) mobility 4min
1:00 each
elbow instep rotation
scorpion
calf stretch
kneeling lat stretch
b) warm up 6min
3 rounds
30 sec on / 10 sec off
ring rows
push ups
single unders
c) bench press + pull up 18min
4 sets
4 bench press* @ 70-75%
6-12 strict pull ups (more than last week)
5 second down
d) conditioning 12min
amrap 12min
8 db push jerks (r) 22,5/15kg
8 pull ups
8 db push jerks (l)
40 double unders