Fr. 22. Mai
a) mobility 3min
1:00 each
samson stretch
hand walk
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
10 ring rows
*remaining time row
c) pull ups 15min
4 super sets
8 pull ups @rpe 6-7
12-15 banded lat pull downs
hypertrophy & strength
d) conditioning 15min
amrap 15min
3-6-9-12… double db thruster 2x22,5/15kg
15/12cal row
aerobic power [vo2 max]