Di. 22. März
a) mobility 4min
1min each
scorpions
table top bride
handwalk push ups
scapula push ups
b) warm up 5min
for quality
20cal row (easy)
10 push ups
10cal row (moderate)
5 wall walks
c) bench press 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%
d) conditioning 15min
for time
60/45cal row
30 handstand push ups
40/30 cal row
20 handstand push ups
20/15cal row
10 handstand push ups