Mi 18. Jan
a) mobility 4min
1:00 each
pass through
sumo squat stretch
samson stretch
overhead squat
b) warm up 5min
on the 2:30min x 2
200/150m row
10 overhead squats (empty bar)
max nose to wall handstand hold
c) overhead squat 12min
build to a 1rm
d) conditioning 16min
for max reps
amrap 4min
400/300m row
21 overhead squats
max wall walks
rest 2min
amrap 4min
400/300m row
15 overhead squats 40/30
max wall walks
rest 2min
amrap 4min
400/300m row
9 overhead squats
max wall walks