A:
5-5-5-5-5 Bench Press
5 sets of 8-10 Medball Hamstring Curls
Start a new round of both exercises every 2:30min.
B:
4 Rounds
4 Devil Press
8 DB Snatch
12 Box Jump Overs
16 T2B
20/16 Cal Row
1 Min Rest
Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg
GYMNASTICS
A:
HS push up: technical coaching
B:
3 ladders:
WB: 10-9-8-…1
Cal-row: 1-2-3-…10
Burpees: 5-5-5-…5