Fr 23. Okt
a) movement prep
amrap 5min
5 handwalks + push ups
10 step ups
30 hollow position flutterkicks
b) strength
4 sets on every 3min
5 shoulder press > 72% moderate
8-10 kb rows/side
c) conditioning
amrap 14min
14 kb single arm push press 24/16
14 pull ups
14 box jumps 60/50
scaled 20/12, jumping pull ups, ring rows
SWEATCLUB
a) movement prep
2 rounds
30"on/15"off
bike
step ups
handwalk + push ups
b) skill kb push press
c) conditioning
8 rounds
30"on/15"off
bike
kb push press
box jump overs
kb swings