Fr. 21. Aug.
a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 scap. push ups
10 db deadlifts
*remaining time row
c) push press 14min
4-5 sets
5 push press @70-73%
hypertrophy & strength
d) conditioning 16min
for time
120 sit ups
100 db snatches
80/64cal row
*partition however
aerobic capacity & muscular endurance