Fr. 12. Sep.
a) mobility 3min
1:00 each
instep rotation
hand walk
scorpions
b) warm up 4min
amrap 4min
10 push ups
250/225m row
10 scap. push ups
c) bench press 14min
set 1 12 reps at 55%
set 2 10 reps at 60%
set 3 8 reps at 65%
d) conditioning 12min
6 rounds for total reps/cals
0:30 row calories
0:30 rest
0:30 burpees to target
0:30 rest
e) triceps 5min
for quality
max. russian push ups
* every break: 15 prone presses