Mo. 27. Apr.
a) mobility 4min
1:00 each
lat stretch
seated pike stretch
instep rotation
scorpions
b) warm up 4min
amrap 4min
20sec hollow hold
10 reverse lunges
10 push ups to down dog
c) bench press 14min
build to a heavy 5-rep bench press
absolute strength
d) conditioning 16min
amrap
on the 1:00 x 16
min 1: db reverse lunges
min 2: db push press
min 3: pull ups
min 4: v-ups
dumbbells: 2x15/10kg
score: total reps
muscular endurance
Skill Class 18:00
pull up