thisday

Uppvärmning
Rodd 500 meter på tid 1:40 min

Workout of the day
Five sets of:
Close Grip Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 12-15 reps

vikt på CGBP: 80/90/90/100/110 kg

Dips with weight
5X max reps
20 kg/12 reps/ 40 kg/7 reps/ 40 kg/8 reps, 45 kg/5 reps, 50 kg/2 reps

metcon
50 air Squats
40 sit-Ups
30 KBS 24 kg
20 Push-Ups
10 Pull-Ups
tid 3:26 min