Mi. 22. Juli
a) warm up 6min
line drills
b) push press 15min
4-5 sets
5 push press @75-77%
hypertrophy & strength
c) conditioning 15min
amrap 3:00 x 5 rounds
200m plate run 20/15kg
8 ring dips
max burpees on plate
score: total burpees
aerobic power
d) arms 4min
amrap 4min for quality
plate gun walk