Di 20. Sep
a) mobility 4min
1:00 each
samson stretch
handwalks
sumo squat stretch
glute bridge (walk outs)
b) warm up 5min
2 rounds
10/8cal row
5 deadlifts (empty bar)
5 bent over rows
5 thrusters
c) deadlift / strict weighted pull ups 15min
3-4 sets
A: 3-4 deadlifts @ 75-80%
*5-6sec eccentric
B: 6-12 strict weighted pull ups
d) conditioning 16min
every 2min until 120 reps
18/14 cal row
max wall balls 9/6