Do. 13. Okt.
a) mobility 4min
scorpions
kneeling lat stretch
handwalk
scapula push ups
b) warm up 5min
2-3 rounds
100m easy jog
10 ring rows
10 push ups
c) pull ups / dips 10min
emom 10min
1. 2-5 strict weighted pull ups
2. 2-5 strict weighted ring dips
d) conditioning 20min
for time
400m run
45 burpees over the db
100m farmers carry
400m run
30 burpees pull ups
100m farmers carry
400m run
15 dumbbell burpees
100m farmers carry
dumbbell weight: 20/15