Mo 30. Jan
a) mobility 4min
1:00 each
table top bridge
scorpion
handwalk
scapula push ups
b) warm up 6min
on every 1:30 x 4 rounds
1. 250/200m row + push ups
2. 250/200m row + strict press (empty bar)
c) bench press 15min
5-6 sets:
4-5 bench press @ 58-68%
*percentage based off 1rm strict press
d) conditioning 15min
amrap 7min
1500/1200 m row
max push press 50/35
directly into..
amrap 5min
1000/800m row
max push press 50/35
directly into..
amrap 3min
500/400 m row
max push press 50/35