Mi. 28. Okt.
a) mobility 3min
1:00 each
instep rotation
lat stretch
scorpions
b) warm up 6min
40sec on / 20sec off x 6
1. hanging hollow hold
2. plank push ups
3. shuttle runs
c) strict press 14min
3 sets
12-10-8 reps @rpe 7-8
hypertrophy
d) conditioning 15min
on every 3:00 x 5
10 chest to bar pull ups
15 push ups
10 lanes shuttle runs
score: slowest round
muscular endurance