Fri 26. Sep
a) warm up 6min
line drills
b) bench press 14min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%
c) conditioning 12min
amrap 12min
15 v-ups
100m run
5 wall walks
15 v-ups
100m run
5 strict ring dips
score: rounds + reps (100m=10 reps)
d) shoulder 4min
tabata (20sec on / 10sec off) x 8 rounds
prone press