Wed 30. Apr
a) mobility 3min
1:00 each
handwalk
sumo squat stretch
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 push ups
10 medball squats
*remaining time row
c) bench press 14min
4 sets
3 bench press
– rest 20 seconds –
3 plyo push ups
(build in weight)
d) conditioning 16min
tabata (20sec on/10sec off)
8 rounds each station
1. hand release push ups
2. row cal
3. wallballs 20/14lbs
4. row cal
score: total reps
Skill Class 18:00
wallball