Mo. 14. Sep.
a) mobility 3min
1:00 each
lat stretch
seated pike stretch
scorpions
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
100m run
c) bench presses 14min
4 Sets
3 (paused) bench presses @82-85%
strength
d) conditioning 12min
on every 3:00 x 4 rounds
10 toes to bar
200m run
10 toes to bar
score: slowest round
skill capacity & aerobic power
e) pulling capacity 8min
for quality
30sec on / 30sec of x 8 sets
1. max chin over bar hold
2. max ring rows