Tue 9. Apr
a) mobility 4min
1:00 each
sumo squat stretch
hand walk
kneeling lat stretch
calf stretch
b) warm up 6min
2 rounds
30 sec on / 15 sec off
down ups
ring rows
air squats
step ups
c) strict weighted pull ups 10min
for total load
3-3-2-1-1
d) conditioning 19min
5 rounds for total reps
1:00 burpee pull ups
1:00 goblet squats 32/24kg
1:00 box jumps 60/50 cm
1:00 rest