Wed 17. Jun
a) mobility 4min
1:00 each
scorpions
thoracic rotation
lat stretch
hand walk
b) warm up 4min
amrap 4min
10/8cal row
10 push ups to down dog
10 prone snow angels
c) strict press 15min
4 super sets
4 strict press @ rpe 8-9
12-15 db lateral raises
hypertrophy & strength
d) conditioning 10min
for time
5 rounds
15/12cal row
12 push presses 40/30kg
rx+ option: 10 handstand push ups
aerobic power & muscular endurance
e) shoulder stability 4min
tabata (20sec on /10sec off x 8 rounds)
prone press