Di. 11. Aug.
a) mobility 4min
1:00 each
hand walk
scorpions
crab stretch
lying hip cross over
b) warm up 4min
amrap 4min
10 scap. push ups
20sec plank hold
10 db deadlifts
c) push press 14min
4-5 sets
5 push press @80-83%
hypertrophy & strength
d) conditioning 16min
amrap 16min
24 sit ups
16 db hang snatches 25/17,5kg
8 ring dips
muscular endurance