Fr 28. Okt
a) mobility 4min
1:00 each
scorpion
sumo squat stretch
instep rotaion stretch
prone YTW (10 reps each)
b) warm up 4min
tabata (8 intervals)
push ups
squats
c) strict press 15min
3-5 sets:
1-3 reps @ 70-75%
d) conditioning 20min
on the 2:00 x 8 sets
250/200m row
amrap "Macho Man" 60/40
"Macho Man":
3 power cleans
3 front squats
3 push jerks
e) holds (optional) 10min
3-4 sets:
30sec L-sit hang