105 min
Warm up for 15 min

1.Strength
A. Dips
- 4x6

B. Bench press
- 4x8x40 kg

C. 4 sets:
10 incline DB bench press - 8 kg
6 incline bicep curls - 8 kg

D. 4 sets:
12 side lateral raise - 4 kg
12 barbell bicep curls - 13 kg

E. 4 sets:
10 shoulder face pull - 15 kg
12 bent arm lateral raise - 3 kg

F. 4 sets:
8 triceps - 15 kg
10 biceps - 8 kg

2.Metcon
EMOM20:
1) 10 push ups + 20 stepping lunges
2) 10 v-ups + 15 tuck ups
3) 50 DU
4) 20 russian twists with KB