Di. 19. Apr.
a) mobility 3min
1min each
scorpion
samson stretch
down dog to seal
b) warm up 5min
3 rounds for quality
8 shoulder press (empty bar)
8 box step ups
c) push press 10-15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%
d) conditioning 12min
amrap 12min
2 push press 35/25
8 front rack step ups
4 push press
8 front rack step ups
6 push press
8 front rack step ups
...
add 2 push press each round
e) handstand accessory 5min
in teams of
amrap 5min
30m kb front rack carry*
partner hold handstand (nose or heels to wall)
*1 bell front rack + 1 bell overhead