Di 28. Jul
a) movement prep
2 rounds
50"on/10"off
rope jumps
handwalk + push up
b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow rocks
c) strength
5 sets on every 2:00min
4 shoulder press >78%
8 double db bent over row
d) conditioning
8 rounds
for time
8 db push press 20/15
8 toes to bar
36 double unders
time cap 16min