PJ.com 200212 - Kändes bra i stort. Lite känningar i vänster överarm/axel vid bänkpress och dips. Körde lättare vikt på bänkpressen på Woden för att få tempo. (7)
Warm-up
• 20 cal Air Bike 1.40

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows

Strength
Bench Press
• 3 sets of 3 reps, work up to 85%(67.5kg) of 1RM
20(5)-40-50-60-67.5(3)×2(4)×1

Weighted Dips
• 3 sets of 3 reps, work up to 85%(10kg) of 1RM
Kv-5-10×3

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
2 rounds for time: 19.42
• 500 m Row 1.52-1.53
• 40 AbMat Sit-ups
• 30 Med-Ball Cleans (9kg)
• 20 Pull-ups
• 10 Bench Press BW(70kg)/70% BW 45kg

BW = bodyweight. Men load barbell to weigh their BW. Women load barbell to 70% of their BW.