Di. 20. Okt.
a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
thoracic rotations
b) warm up 4min
amrap 4min
10 plank push ups
10 air squats
10 prone snow angels
c) strict press 14min
3 sets
12-10-8 reps @rpe 7-8
hypertrophy
d) conditioning 17min
amrap 5min x 3 rounds
12 hand release push ups
18 dball squats 20/15kg
24 sit ups
1min rest between amraps
*pick up where you left off
muscular endurance