Mi. 5. Nov.
a) mobility 4min
1:00 each
hand walk
lat stretch
scorpions
instep rotation
b) warm up 4min
amrap 4min
150/125m row
10 push ups
10 prone snow angels
c) bench press 9min
on the 3:00 x 3 sets:
5 tempo bench press at 60%
3 seconds down, 3 seconds up
d) conditioning 17min
for time
50 push-ups, 500/450m row
40 push-ups, 400/360m row
30 push-ups, 300/270m row
20 push-ups, 200/180m row
10 push-ups, 100/90m row
e) core 4min
20sec on/ 40sec off x 4 sets
max rower pike ups
Skill Class 18:00
push press