Mi 7. Apr
a) movement prep
2 rounds
30""on/10""off
step ups
handwalk + push ups
b) strength
3 sets
30"on/30"off
chair supported handstand push ups
c) conditioning
10 rounds
for time
20 single arm db push press
20 step ups
no equipment 10 chair dips
CAGES
a) warm up 10min
10 prisoner good mornings
5 handwalks + push ups
10 down dog & seal
50 single unders
into
5 barbell good mornings (unloaded bar)
5 push ups
5 sit ups
30 single unders
into
5 deadlifts 50/35
5 push ups
5 sit ups
20 double unders
into
3 deadlifts 80/60
5 push ups
5 sit ups
20 double unders
into
3 deadlifts 100/70
3 push ups
3 sit ups
10 double unders
b) conditioning 20min
5 rounds
for time
6 deadlifts 100/80
12 push ups
24 sit ups
48 double unders
scale 60/45, single unders (x2)