Fr. 2. Sep.
a) mobility 4min
1:00 each
instep rotation stretch
handwalk + push ups
table top bridge
reverse plank
b) warm up 5min
8-6-4-2 reps
good mornings (empty bar)
push up
40 rope jumps
c) deadlift / strict (weighted) ring dips
4-5 sets
A: 5-6 deadlifts @ 60-65%
*6-8sec eccentric
B: 2-5 strict weighted ring dips
d) conditioining 13min
amrap 13min
buy in 1000m run
with the remaining time
60 double unders
10 db hang snatches
60 double unders
20 db hang snatches
60 double unders
30 db hang snatches
...
*add 10 dumbbell hang snatches each round