Wed 4. Mar
a) mobility 4min
1:00 each
lat stretch
thoracic rotation
scorpions
seated pike stretch
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
10 ring rows
c) bench press 15min
build to a heavy 10-rep max
rest 3-5 minutes between attempts
absolute strength
d) conditioning 15min
for time
buy-in: 10 wall walks
3 rounds:
9 push press
9 pull-ups
35 v-ups
3 rounds:
7 push press
7 pull-ups
35 v-ups
3 rounds:
5 push press
5 pull-ups
barbell: 40/30kg
*rx+ option: chest to bar pull ups
muscular endurance
Skill Class 18:00
pull up