14.09.2018
Warmup
mobility
core training
STRENGHT
3 x max reps ring dips
FOR TIME
*advanced
100 DOUBLE UNDER
20 PULLUP
80 DU
40 TOES TO BAR
60 DU
60 PUSHUP
40 DU
80 AIR SQUAT
20 DU
100 SITUP
**beginers
100 SINGLE UNDER
20 RING ROW
90 SU
30 KNEE TO CHEST
80 SU
40 PUSHUP
70 SU
50 AIR SQUAT
60 SU
60 SITUP