Mo. 2. Nov.
a) mobility 4min
1:00 each
hand walk
lat stretch
scorpions
thoracic rotations
b) warm up 4min
amrap 4min
10/8cal row
10 prone snow angels
10 ring rows
c) strict press 14min
3 sets
12-10-8 reps @rpe 7,5-8,5
hypertrophy
d) conditioning 16min
amrap 16min
4 wall walks
8 strict pull ups
16/12cal row
aerobic power & muscular endurance