Fr. 2. Juli
a) warm up 5min
2 rounds
10 down ups
5 handwalk + push ups
10 twisted cross
5 dynamic bridge
b) primer 5min
2 sets
30"weighted top of push up hold
30"weigthed bottom of push up hold
30"weighted alt shoulder taps
60"rest
c) gymnastic strength 8min
4 sets
3 wall climbs into 20sec nose to wall handstand hold
60sec rest
d) conditioning 12min
6 rounds
for time
10 push press 50/35
10 chest to bar pull ups
scale 40/30, pull ups, jumping pull ups