Di. 23. Jan.
a) mobility 3min
1:00 each
elbow instep rotation
scorpion
kneeling lat stretch
b) warm up 5min
1:00 row
1:00 push ups
1:00 bike
1:00 ring rows
1:00 ski
c) bench press + pull up 14min
3x3 bench press* @ 75-80%
7-14 strict pull ups (more than last week)
*5 seconds down
d) conditioning 19min
4 rounds
amrap 4min
40/32 cal row
max cal ski / bike
1 min rest