Mi 8. Jul
a) movement prep
2 rounds
50"on/10"off
row
handwalk + push ups
b) prehab
2 rounds
30"on/15"off
barbell overhead hold
hanging hollow hold
c) strength
within 12min
build up to a heavy push press
d) conditioning
amrap 15min
10 pull ups
10 shoulder to overhead 50/35
20/15cal row
scaled 40/30