Fr. 17. Okt.
a) mobility 3min
1:00 each
samson Stretch
calf stretch
scorpions
b) warm up 4min
amrap 4min
10 push ups
10 step back lunges
20 single unders
c) push press 13min
3 sets
3 push press
(build in weight)
d) conditioning 12min
for time
15-12-9-6-3 double db push press* 2x22,5/15kg
30-24-18-12-6 double db step back lunges
50-40-30-20-10 double unders
*rx+ option: handstand push ups
e) shoulder 4min
4 sets
tabata single arm strict press + overhead hold
20sec stricht press (r)
10sec overhead hold (r)
20sec strict press (l)
10sec overhead hold (l)