Di 13. Sep
a) mobility
1:00 each
90/90 stretch
quadruped thoracic rotation (30sec each side)
handwalk + push ups
prone snowangels
b) warm up 5min
2-3 rounds
1:00 row
10 good morning (empty bar)
5 strict soulder press
c) deadlift / strict handstand push ups 15min
4-5 sets
A: 3-4 deadlifts @ 70-75%
*6-8sec eccentric
B: 6-12 strict handstand push ups
d) conditioning 15min
amrap 15min
40/30cal row
30 weighted sit ups 20/15
20 deadlifts 70/50
100m waiters walk 20/15