Mo. 16. Feb.
a) mobility 4min
lat stretch
hand walk
thoracic rotation
scorpions
b) warm up 4min
amrap
10 prone snow angels
10 push ups
10 kb deadlifts
c) bench press 12min
on the 2:30 x 5 sets
3 close-grip bench press + 6 bench press
@ 65% of 1rm bench press
absolute strength
d) conditioning 12min
12:00 amrap
12 push ups *
24 kettlebell swings 32/24kg
36 sit-ups
*rx+ option: 8 handstand push ups
score: rounds + reps
muscular endurance & lactate threshold
e) stability 4min
30sec on/ 30sec off
wall facing handstand hold
Skill Class 18:00
head stand / hand stand / hand stand push ups