Fr. 7. Aug.
a) warm up 6min
40 on / 20 off x6 rounds
1. row
2. sumo squat stretch / scorpions
3. prone snow angels
b) push press 14min
4-5 sets
5 push press @77-80%
hypertrophy & strength
c) conditioning 10min
benchmark workout ""Karen""
for time
150 wall balls 20/14lbs
muscular endurance
d) row conditioning 9min
for max cals row
30sec on/ 60sec off x 7 rounds
anaerobic capacity & lactate threshold