Mo 13. Mrz
a) mobility 4min
1:00 each
scorpion
down dog and seal
warrior squat
back rack elbow rotation
b) warm up 3-5min
1-2 rounds
8 push ups
40sec plank hold
8 press (empty bar)
40sec barbell overhead hold
8 push press
40sec squat hold
c) push press 12min
build to a heavy set of 10 reps
d) conditioning 15-18min
for time
80 alt db plank rows 20/15
80 db front squats
80 toes to bar
*partition however you'd like