Di 2. Aug
a) mobility 4min
1:00 each
table top bridge
calf stretch
sumo squat stretch
plank shoulder taps
b) warm up 4min
amrap 4min
30 single unders
1 strict press (empty bar)
30 single unders
2 strict press (empty bar)
...
add 1 strict press each round
c) strict press 12min
for total laod
5 sets of 2
d) conditioning 10min
amrap 10min
30 double unders
1 thruster
30 double unders
2 thrusters
....
add 1 thruster each round
e) accessory 8min (optional)
2-3 sets of 8-12 reps
front rack lunges
ring dips