Do. 17. Nov.
a) mobility 4min
1:00 each
table top bridge
scorpion
dynamic lat stretch
scapula push ups
b) warm up 5min
3 rounds
5 press (empty bar)
30sec overhead hold
5 push ups
30sec tall plank hold
c) strict press / ring dip 15min
3-4 supersets
A: 1-2 strict press @ 85-90%
B: 80-90% of unbroken strict ring dips
*1st set is unbroken max reps
d) conditioning 15min
for time
1000m farmers carry (100 x 10m)
each break 5 db shoulder to overhead 20/15