Gymnastics + strength Strength
150 min
Warm up for 20 min
1.HSW
- 15 m
2.BMU
- 10x1
3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)
4.Strength
A. FS
- 5x5x60 kg
B. DL
- 4x10x70 kg
C. 3 sets:
8 strict pull up
10 shoulder press - 25 25 25 kg
D. 3 sets:
12 DB prone row - 25 25 25 lbs
8-12 DB bench press - 8x25 10x25 12x25 lbs
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