Mo. 20. Okt.
a) mobility 4min
1:00 each
seated pike stretch
hand walk
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
10 ring rows
c) bench press 14min
build to heavy set of 5
d) conditioning 12min
12:00 amrap: wall walks
on the 0:00: 15 pull-ups*
on the 1:30: 15 toes to bar
on the 3:00: 15 pull-ups
on the 4:30: 15 toes to bar
on the 6:00: 15 pull-ups
on the 7:30: 15 toes to bar
on the 9:00 15 pull ups
on the 10:30 15 toes to bar
score: total wall walk reps
*rx+ option: chest to bar pull ups
e) shoulder 4min
tabata (20sec on / 10sec off) x 8 rounds
prone press
Skill Class 18:00
kipping toes to bar