Di. 7. Juli
a) mobility 3min
1:00 each
hand walk
thoracic rotation
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 plank push ups
10 straight leg sit ups
*remaining time bike/ski
c) push press 15min
4-5 sets
5 push press @70-75%
hypertrophy & strength
d) conditioning 15min
amrap 15min
9 push press 40/30kg *
12 toes to bar
15/12cal bike/ski
rx+ option: 6 handstand push ups
aerobic capacity