Mo 6. Dez
a) mobility 4min
1min pass through
1min lat stretch on dowel
1min inverted hamstring stretch
1min samson stretch
b) warm up 5min
5min for quality
5 bent over rows (1sec hold)
5 tall muscle snatches
5 burpees over the bar
c) chin ups (cycle) 10min
based on max reps
5-9 reps: 5-4-3-3-2
10-14 reps: 9-9-8-7-6
15-19 reps: 12-12-10-8-6
20-24 reps: 18-16-14-10-6
25+ reps: 20-20-16-12-8
d) conditioning 15min
8 rounds for time
8 power snatches 40/30
8 burpee box jumps