Mo. 26. Aug.
a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch
b) warm up 5min
on every 2:30 x 2
5 scapula push ups + 5 push ups
10 straight leg sit ups
50 single unders
remaining time row
c) pause bench press 12min
build to a heavy 3 rep bench press
3 seconds pause at 3-5cm above chest on way up
d) conditioning 20min
for time
5-10-20-10-5 toes to bar
15-30-60-30-15 cal row
25-50-100-50-25 double unders