09:00 Home
Warmup
19:15 Home
Warmup
3 ladders of
Pullups 4,3,2,1 (first set +8Kgs)
GS 4,3,2,1x24Kg
Swings 10x24; Pushups 10
Swings 10x24; Pushups 9
Swings 10x24; Pushups 8
etc. etc. until
Swings 10x24; Pushups 10
Reverse hypers: 2x10
Band work for rhomboids: 2x15.
Stretch: Couch stretch, chest
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