Mo. 7. Nov.
a) mobility 4min
1:00 each
calf stretch
samson stretch
lat stretch on box
prone YTW (10 reps each)
b) warm up 6min
on the 2:00 x 3
6 ring rows
9 push ups
12 step ups
remaining time row
c) strict press / handstand push ups 15min
3-5 supersets
A: 1-3 strict presses @ 80-85%
B: 60-70% of unbroken handstand push ups*
*first set is unbroken for max reps
d) conditioning 16min
for total reps
amrap 4min
27/21cal row
27 box jumps 60/50
27 pull ups
rest 2 minutes
amrap 4min
21/15cal row
21 box jumps 60/50
21 toes to bar
rest 2 minutes
amrap 4min
15/12cal row
15 box jumps 60/50
15 chest to bar pull ups