Mo. 25. Aug.
a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 push ups
10 plank rows
10 air squats
c) bench press 17min
set 1 5 reps at 75%
set 2 3 reps at 85%
set 3 1 rep at 95%
set 4 establish 1rm
d) conditioning 12min
on the 2:00 x 6 sets
100m farmer’s carry
max human makers in remaining time
*1 human maker = push-up + plank row each arm + squat clean thruster
dumbbells: 2x15/10kg
score: total reps
Skill Class 18:00
hang squat clean