Mo. 14. Okt.
a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
hand walk + push up
row
calf stretch
b) bench press 15min
(cycle week 3/3)
build to a heavy single
c) conditioning 15min
amrap 15min
15/12 cal row
30 kb swings 24/16kg
60 double unders