Mon 11. Aug
a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 step back lunges
10 push ups
10 ring rows
c) bench press 15min
set 1 5 reps at 80%
set 2 3 reps at 84%
set 3 2+ reps at 90%
d) conditioning 16min
on the 2:00 x 4 sets
20 db floor press
max db bent over rows
directly into…
on the 2:00 x 4 sets
20 db reverse lunges
max abmat sit-ups
dumbbells: 22,5/15kg
score: total rows + sit-ups
Skill Class 18:00
push press + double under