Di 14. Jul
a) movement prep
amrap 5min
10 step ups
5 handwalk + push ups
10 alt twisted cross
b) prehab
2 rounds
30"on/10"off
top of push up hold
bottom of push up hold
c) strength
5 sets on every 3min
5 benchpress >75%
5-10 one arm kb bent over row/side
d) conditioning
amrap 12min
20 swings 24/16
10 single arm kb push press 24/16
20 box jumps 60/50
scaled 20/12