Mo. 22. Jan.
a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
10 front squats (empty bar)
10 shoulder press
5 thrusters
5 burpees
remaining time row
c) back squat + handstand push up 14min
3x1 back squat*
6-12 strict handstand push ups (more than last week)
*start at 85% and build to heavy
d) conditioning 16min
for time
1500/1200 m row
30 burpees over the rower
60 thrusters 35/25kg