SPORT
1. every 3 min 1 max rep set presses, start strict, continue with push & finish with jerk, repeat 4 times
2. in 4 min amrap of 20 alternative lunges with a plate 10kg m / 5 kg w, 20 sit ups, rest 2 min, then for time 20-15-10-5 reps of wall ball, h. r. push ups
ADVANCE
1. run 1000m hard & fast rest 3 min, repeat 3 times
2. gymnastics
