Pushjerk.com 200101 (Blev avbruten av larm mellan första och andra varvet av situps och russian twist)
Warm-up
• 200 Single Unders

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch

Strength
Bench Press
• 3 sets of 3 reps, work up to 80% of 1RM (64kg) 65kg 3x3

Weighted Dips
• 3 sets of 3 reps, work up to 80% of 1RM (10kg) 5kg 3x3

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 10kg
• 10 Russian Twists w/ Plate 10kg

Conditioning
For time: 30.14 (tog runt 4 min att rigga efter rodden)
• 2020 m Row - 8.14

10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 102.5kg
• Box Jumps 70cm