Mo. 21. Okt.
a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
hand walk + push up
b) bullet proof shoulders 3min
2 rounds
(20'' on / 10'' off)
prone Ys
prone Ts
prone Ws
c) strict press 10min
build to a heavy set of 10
d) conditioning 15min
"Open WOD 19.1"
amrap 15min
19 wall balls 20/14lbs
19 cal row
e) accessory 5min (optional)
as many sets a possible in 5min
10 medball hamstring curls