Mi. 19. Jan.
a) mobility 4min
1min 90/90 stretch
1min elbow instep rotation
1min sumo squat stretch
1min lat stretch on box
b) warm up 5min
2-3 rounds
6 ring rows / strict pull ups
9 good mornings
12 step ups
c) deadlifts 15min
5 x 5 deadlifts > 70% of 1rm
d) conditioning 12min
amrap 12min
3,6,9, ... etc.
db hang squat cleans 20/15
chest to bar pull ups
box jump overs 60/50