Di 4. Jan
a) mobiity 4min
1min sumo squat stretch
1min lateral squat stretch
1min calf stretch
1min scorpion
b) warm up 5min
5min easy row
on every 90sec (starting at 0:00)
5 push ups
10 squats
20 rope jumps
c) handstand push ups 10min
emom 10min
1. 5 strict handstand push ups / box handstand push ups
2. 10 alt single leg squats / pole assisted single leg squats (5 each leg)
d) conditioning 10min
for time
30 double db thrusters 20/15
50/35cal row
150 double unders