Mo. 5. Dez.
a) mobility 4min
1:00 each
pass through
dowel lat stretch
handwallk
overhead squat
b) warm up 5min
3-4 rounds
5 strict pull ups / ring rows
10 push ups
15 dowel overhead squats
c) overhead squat 15min
on the 2:30 x 6 sets:
1. 6 reps @ 70%
2. 4 reps @ 73%
3. 2 reps @ 75%
4. 6 reps @ 73%
5. 4 reps @ 75%
6. 2 reps @ 78%
d) conditioning 18min
5 rounds for time
12/9 cal row
9 bar muscle ups / c2b pull ups
6 wall walks