Mo. 15. Juli
a) mobility & warm up 7min
1:00 each
hand walk + push up
row
calf stretch
row
alt. db swings
row
single unders
b) bench press + strict pull ups 15min
work up to a heavy set of 20
then
3 x max reps strict pull ups
1-2min rest between sets
c) conditioning 15min
amrap 15min
50 double unders
15/12 cal row
5-10-15-20...db snatches 22.5/15kg