Di. 22. Apr.
a) mobility 3min
1:00 each
hand walk
scorpions
lat stretch
b) warm up 4min
amrap 4min
10 kb deadlifts
10 scap. push ups
10 ring rows
c) bench press 14min
4 set
4 bench press
– rest 20 seconds –
3 plyo push ups
(build in weight)
d) conditioning 15min
amrap 15min
5 strict pull-ups
10 hand release push ups
15 kettlebell swings 32 / 24 kg
e) shoulder 4min
tabata (20sec. on/10sec. off)
prone press