Mo. 27. Juli
a) warm up 6min
line drills
b) push press 15min
4-5 sets
5 push presses @77-80%
hypertrophy & strength
c) conditioning 12min
for time
16-12-8-4
push presses
front rack reverse lunges
burpees over bar
barbell: 60/40kg
aerobic power & muscular endurance
d) stability 5min
20sec on / 20sec off x 8 rounds
overhead lunge hold @empty bar
(alternate legs)