Keskiviikko 24.1.2018

10×3 bench press.

Use weight that you can do 3 reps under 3 second (go light and fast)

rookies do pause bench or floor press

1mins-90 sec. rest b/w sets


3 rounds for quality:

  •  external rotations 12 each hand
  • band pull-aparts x 20
  • wallball push-ups 5-8 each
  • DB upright row 10 each

Rookie WOD klo 20-21 Ring skills + Split jerk + lyhyt interval metcon

 

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