Mo. 13. Nov.
a) mobility 3min
1:00 each
hand walk + push ups
scorpion
calf stretch
b) warm up 5min
on every 2:30 x 2
50 single unders
10 ring rows
5 burpees
remaining time handstand hold
c) bench press 15min
5x3 bench press @ 85 %
d) conditioning 10min
amrap 10min
3 bar muscle ups
30 double unders
3 wall walks