Mo. 18. Nov.
a) mobility 3min
1:00 each
hip cross over
handwalk
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
8 prone snow angels
6 burpees
remaining time row
c) strict press 12min
3 sets 5 strict press
(consistent weight)
+ 1-2 back-off sets
d) conditioning 16min
for time
500/450m row
30 burpees over the rower
1,000/900m row
30 burpees over the rower
500/450m row
e) finisher 4min
tabata (20sec on/10sec off)
rower pike ups