Di 21. Mrz
a) mobility 4min
1:00 each
90/90 stretch
handwalk
scorpion
kneeling lat stretch
b) warm up 8min
21 deadlifts (empty bar)
21/15 cal row
15 deadlift (light)
15 burpees
9 deadlifts (light moderate)
9 scapula pull ups
c) deadlift 15min
5-4-3-2-1 reps
start at 70% and build to a heavy single
d) conditioning 16min
amrap 4min
21/15 cal row
21 burpees
21 chest to bar pull ups
rest 2min
amrap 4min
15/9cal row
15 burpees
15 toes to bar
rest 2min
amrap 4min
9/6 cal row
9 burpees
9 pull ups