Mo 26. Sep
a) mobility 4min
1:00 each
kneeling lat stretch
intstep roatation stretch
down dog and seal
prone YTW (10 each)
b) warm up 5min
3 rounds
250/200m row
5 strict press (empty bar)
5 ring rows / pull ups
c) strict press / rope climb 15min
A: 3-4 sets of 4-6 strict press @65-70%
*4-5 sec isometric
B: 2-3 sets of 4-5 (legless) rope climbs
conditioning 16min
amrap 16min
250m row
max unbroken push jerks 60/50
250m row
max unbroken (chest to bar) pull ups