Do. 6. Juli
a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk
b) warm up 6min
10,8,6,4,2
push ups
lunges
sit ups
c) db bench press + bent over row 15min
5 supersets
10 db bench press
10 single arm db bent over row
d) conditioning 15min
for time
16-14-12-10-8-6-4-2
push ups on dumbbells
db front rack lunges 20/15kg
weighted sit ups with single db 20/15kg