Mo. 14. Nov.
a) mobility 4min
1:00 each
handwalks
samson stretch
quadruped THS rotation (30sec each side)
bird dogs
b) warm up 5min
3 rounds
45sec on / 15sec off
1. echo bike
2. 5 good mornings (empty bar) + x push ups
3. ski
c) deadlift / handstand push ups 15min
3-4 supersets
A: 1-2 deadlifts @ 85-90%
B: 80-90% of unbroken strict handstand push ups*
*1st set is unbroken max reps
d) conditioning 18min
6 rounds for reps
minute 1: max cal echo bike
minute 2: max shuttle runs (10m)
minute 3: max cal ski