12/12/14

PRÄÄÄÄSS
Warm-up
3x 6 ring rows 12 squats 6 swings 12 scapula push ups

Basic Strength
Shoulder Press (1×1)
take 20min to find 1RM
*take 3-5 sets to warm up
finish with
1x max reps @80% of new 1RM
1x max reps @70%
1x max reps @60%
42,5 kg (second try, failed first one)

Metcon (AMRAP – Reps)
emom 10
I. 8 ring rows
8 push ups
II. 8 kb rows (4 each arm)
8 push up to elbow

then with no rest

emom 10
I. amrap
3 burpees & 5 t2b
II. rest
RX 90 reps?!

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