Di 27. Jul
a) warm up 8min
2 sets
45"on/15"off
row
handwalk + push ups
scapula pull ups/scapula ring rows
nose to wall handstand hold
b) gymnastic strength 14min
for quality
1-10 reps strict hspu
10-12 reps strict pull ups
scale elevated hspu, box supported hspu, pike push ups, banded strict pull ups, neg pull ups, ring rows
c) conditioning 12min
amrap 12min
7 double db push press 22,5/15
7 toes to bar
14/9cal row
scale 15/10, leg raises