Do. 8. Sep.
a) mobility 4min
1:00 each
pass through
dowel lat stretch
intsep rotaions
prone behind the neck press
b) warm up 6min
emom 6min
1. bike
2. burpees
3. rope body rows
c) strict press / rope climb 15min
4-5 sets
A: 5-6 strict press @ 65-70%
*6-8sec eccentric
B: 1-2 (legless) rope clibs
d) conditioning 16min
4 rounds for total reps
1:00 max bike
1:00 max db shoulder to overhead
1:00 max lateral parallette burpees
1:00 rest