17/09/21

Strength

Overhead-Squat
5 x 3 @ 50-60%
3 x 3 @ 70-80%
3 x 1 @ 80-90%

Core

3-Rounds
20-Bicycle Sit-ups
10-Barbell roll-outs

WOD

10 min AMRAP
50- DU's/50-Penguin drills
40- Air squats
30- KB-Swings #16 #24
20-Push-ups
10-Pull-ups