Di 3. Mai
a) mobility 4min
1min each
table top bridge
scorpions
calf stretches
scapula push ups
b) warm up 5min
for quality
10 push ups
50 rope jumps
8 push ups
40 rope jumps
6 push ups
30 rope jumps
4 push ups
20 rope jumps
2 push ups
10 rope jumps
c) bench press 12min
1. build to a heavy single
2. 1 x max reps @ 80%
d) conditioning 12min
amrap 12min
9 burpees to target
35 double unders
e) gymnastic accessory 6min
emom 6min
1. max dip support hold
2. max handstand hold