Mon 26. Jan
a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
scorpions
b) warm up 4min
40sec on /20sec off
1. row
2. push ups
3. ring rows
4. prone snow angels
c) bench press 12min
on the 3:00 x 4 sets
4 close-grip bench press + 8 bench press
@ 50% of 1rm bench press
absolute strength
d) conditioning 15min
on the minute x 15
min 1: row cal
min 2: wall walks
min 3: rope climbs
score: lowest row + lowest wall walk + lowest rope climb
muscular endurance & lactate threshold
Skill Class 18:00
kipping pull up