Mon 29. Jan
a) mobility 3min
1:00 each
hand walk
calf stretch
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
10 ring rows
10 push ups
10 step ups
remaining time row
c) bench press + pull up 15min
3 sets
3 bench press*
8-16 strict pull ups (more than last week)
*start at 78% and build
d) conditioning 14min
3 rounds for time
500m row
12 burpees
21 box jumps 60/50