Di. 6. Sep.
a) mobility 4min
1:00 sumo squat stretch
1:00 kneeling lat stretch
1:00 scorpions
10 hollow rock / arch rock (20s hold each)
b) warm up 5min
every 1:30 x 3
1 rounds of "Cindy"
5 pull ups
10 push ups
15 squats
remaining time
1st round top of push up hold
2nd round deadhang hold
3rd round bottom of squat hold
c) back squat / strict weighted pull ups 15min
4-5 sets
A: 5-6 back squats @ 65-70%
*6-8sec eccentric
B: 2-5 weighted strict pull ups
d) conditioning 15min
amrap 15min "Cindy"
5 pull ups
10 push ups
15 squats