Fr. 9. Sep.
a) mobility 4min
1:00 each
dynamic pigeon
instep rotation
handwalk + push ups
glute bridge (walk outs)
b) warm up 5min
2 rounds
200m run
10 deadlifts (empty bar)
5 push ups
c) deadlift / strict handstand push ups 15min
4-5 sets
A: 5-6 deadlifts @ 65-70%
*6-8sec eccentric
B: 2-5 strict handstand push ups
d) conditioning 15min
3 rounds for time
400m run
21 hang power cleans 40/30
12 ring dips / hand release push ups