Wednesday 20, May – 2020

WARM UP
3 ROUNDS
8 scapular push up
16 plank toe touch

A) STRENGTH

GYM – pull – 6 week
8 sets: 30’’on/40’’off
max reps pull up c2b strict, ring row feet elevated or table row.

LOWER & POSTERIOR CHAIN – 6 week
5×6 reverse hyper froggies, 2024
5×6 frog glute bridge, 1016
5×6 sumo hanglift from boxes, 3131

B) MAIN
AMRAP 16’
8 pull up or 16 table row
16 deadlift 70/50kg
24 american swing 24/16kg

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