Di. 29. Sep.
a) mobility 4min
1:00 each
samson stretch
hand walk
scorpions
thoracic rotations
b) warm up 4min
amrap 4min
10 double db deadlifts
10 scap. push ups
10 reverse lunges
c) bench presses 16min
3-4 Sets
2 bench presses @87-92%
strength
d) conditioning 16min
amrap 16min
2 lanes walking lunges
14 double db hang cleans
28 sit ups
dumbbells: 2x22x5/15kg
muscular endurance