Di. 15. Aug.
a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
scorpion
b) warm up 5min
in teams of 2
amrap 5min
100m run
10 push ups
partner rows
c) bench press 14min
8-5-3-1 bench press
start first working set @ 80%.
rest 1-2 min between sets.
d) conditioning 15min
3 rounds for time
500 m row
400 m run