Fr 16. Jul
a) warm up 5min
3 sets
40""on/10""off
bike
handwalk + push up
b) primer 7min
3 sets
teams of two
as a relay
30""on/15""off
tempo benchpress (5sec down)
side plank raises/side
c) bench press 14min
5 sets
5 bench press >70%
d) conditioning 15min
4 rounds
for max reps
1min bike
1min push ups
1min sit ups
1min rest