Di 26. Apr
a) mobility 4min
1min each
scorpion
hip crossover
samson stretch
plank to push ups
b) warm up 5min
2 rounds
10 shoulder press (empty bar)
10 straight leg sit ups
10 step overs
10 lunges
c) push jerk 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%
d) conditioning 18min
for time
50 handstand push ups
50 toes to bar
50 db step overs 20/15
50 db overhead lunges 20/15*
*performed with one dumbbell overhead and one dumbbell in front rack