Mi. 15. Sep.
a) warm up 4min
2 sets
45"on/15"off
rope jumps
shoulder press with 3sec pause on top (unloaded bar)
b) strength 12min
9-7-5-3-1 reps
push press (climbing)
c) conditioning 14min
amrap 14min
20 alt offset db single arm push press 20/15
30 sit ups
40 double unders
scale 15/10, single unders (x2)