Do. 26. Sep.
a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
hip crossovers
b) warm up 5min
on every 2:30 x 2
10/8 cal row
8 burpees
remaining time plank
c) bench press 12min
work up to a moderate heavy set of 4
then
max bench press at 65% of part 1
d) conditioning 20min
on the 2:00 x 10
15 sit ups
10-1 burpees over the rower
max cal row