Mo. 6. Juli
a) movement prep
amrrap 5min
200m run
10 alt elbow instep stretch + rotation
b) prehab
3 rounds
30"on/10"off
barbell good mornings
parallette l-sit hold
scaled tuck sit
c) strength
emom 10min
even: 6 deadlifts >77%
odd: 6 shoot throughs
d) conditioning
4 rounds
for time
400m run
20 sit ups
10 power cleans 60/40
scaled 40/30
time cap 16min