Fr 15. Jul
a) mobility 4min
1:00 each
scorpions
quad shoulder opener
sumo squat stretch
scapula push ups
b) warm up 4min
2 rounds
250/200m row
10 squats
5 strict press
c) strict press 12min
for total load
5 sets of 3
d) conditioning 18min
on the 6:00 x 3 rounds
1000/800m row
15 double db front squats 20/15
max double db shoulder to overhead