Mo 11. Dez
a) mobility 3min
1:00 each
hand walk
sumo squat stretch
kneeling lat stretch
b) warm up 5min
on every 45 sec x 6
1: 10 shoulder press + overhead hold
2: 10 front squats + bottom squat hold
3: 10 ring rows + top of ring hold
c) back squat 15min
4 sets
5 tempo back squats @ 70%
5 sec bottom hold
d) conditioning 15min
amrap 15min
10 thrusters 35/25kg
10 pull ups
10 burpees over the bar