Do 4. Mai
a) mobility 4min
1:00 each
hand walk
scorpion
inverted hamstring stretch
calf stretch
b) warm up 6min
3 rounds
10 step ups
10 alt. db deadlifts
30sec handstand hold
c) strict press 18min
5-5-5-3-3-3-1-1-1
start at 65%.
rest 1-2 min between sets.
d) conditioning 12min
amrap 12min
9 box jumps 60/50
6 db snatches 20/15
3 strict handstand push ups