Mo. 19. Aug.
a) mobility 3min
1:00 each
hand walk + push up
hip crossovers
calf stretch
b) warm up 4min
2 rounds
10 scapula push ups + 5 push ups
10 straight leg sit ups
50 single unders
c) tempo bench press 12min
build to a heavy 3 rep bench press
5 sec negative
d) skill work 6min
toes to bar
e) conditioning 12min
amrap 12min
9 double db push press 22.5/15kg
30 double unders
9 toes to bar
30 double unders
rx+ unbroken double unders