Mi. 21. Dez.
a) mobility 4min
1:00 each
90/90 stretch
handwalk
instep rotation stretch
glute bridge (walk outs)
b) warm up 5min
3 rounds
12 good mornings
10 lunges
8 push ups
c) deadlift 15min
build to a 5rm
d) conditioning 15min
for time
50 back rack lunges 40/30
30 handstand push ups
40 front rack lunges
20 handstand push ups
30 overhead lunges
10 handstand push ups