Di. 18. Nov.
a) mobility 4min
1:00 each
scorpions
calf stretch
lat stretch
hand walk
b) warm up 4min
amrap 4min
10 push ups
10 burpees
10 ring rows
c) bench press 9min
on the 3:00 x 3 sets
5 tempo bench press at 65%
* 3 seconds down, 3 seconds up
d) conditioning 18min
benchmark workout "G.I. Jane"
for time
100 burpee pull-ups
aerobic power