Fr. 4. Sep.
a) warm up 6min
40 on / 20 off x6
1. scorpions / lat stretch
2. reverse lunges / elbow rotations
3. push ups / deadlifts
c) bench presses 13min
4 Sets
4 (paused) bench presses @ 72–77%
strength
d) benchmark conditioning 19min
"The Chief"
amrap 3min x 5 rounds
3 power cleans 60/40kg
6 push ups
9 air squats
1min rest between rounds
*pick up where you left off
compare to 06.12.2023