Do 7. Dez
a) mobility 3min
1:00 each
elbow instep rotation
scorpion
kneeling lat stretch
b) warm up 5min
3 rounds
10 push ups
30 single unders
10 ring rows
30 single unders
c) gymnastics strength 15min
1x max
strict handstand push ups
strict pull ups
3-4 sets
80% of max handstand push ups
80% of max pull ups
d) conditioning 12min
amrap 12min
10 push jerks 50/35kg
30 double unders
10 pull ups
30 double unders