Fr. 13. Feb.
a) mobility 4min
lat stretch
hand walk
90/90 hip rotation
scorpions
b) warm up 4min
amrap 4min
10 push ups
10 scap. pull ups
10 sumo deadlifts
c) bench press 12min
on the 2:00 x 6 sets:
2 close-grip bench press + 4 bench press
@70% of 1rm bench press
absolute strength
d) conditioning 12min
12:00 amrap
5 strict pull-ups
10 sumo deadlift high pulls 40/30kg
15 push-ups
score: rounds + reps
lactate threshold & muscular endurance
e) stability 4min
tabata (20sec on/10sec off) x 8 rounds
prone press