Di 2. Mrz
a) movement prep
3 sets
30"on/10"off
down ups
handwalk + push ups
dynamic bridge
b) strength
4 sets
20"tempo push ups @41X1
20"top of push up hold
20"bottom of push up hold
20"arch hold
60" rest
c) conditioning
amrap 16min
accending ladder
2-4-6-8-10-12 etc
burpees
weighted step ups
no equipement step ups