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Crossfit: 2' for 3r: 10 bench press 37.5, 10 incline dumbbell row 2x15kg. AMRAP 4': 30 DB bench press 2x10kg, irt row, 2' rest. 30 Russian swing 28kg, irt echo bike, rest 2'. 2' side plank, irt ski #life
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Crossfit: 2' for 3r: 10 bench press 37.5kg, 10 incline dumbbell row 2x15kg. AMRAP 4': 40 cal echo, IRT DB bench press 2x10kg. 2' rest. 500m row, IRT US kb swing 20kg. 2' rest. 500m ski, IRT Russian twist plate 10kg #life
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Crossfit: 2' for 3r: 8 back squat 55,60,65kg, 8 side reverse lunges 30,35,37.5kg, plate 10kg. AMRAP 12': 60 cal row, IRT AMRAP: 6 DB snatch 17kg, 8 goblet squat 20kg, 10 air squat #life
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3x8x60kg barbell row 3x8x90kg romanian deadlift 3x10x pull up 3x10x28kg dumbbell press 3x12x16kg alt hammer curl 3x12x ab wheel rollout #gym
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3x12x80kg bench press 10/8/8x wide grip pull up 3x12x41kg cable rope triceps pulldown 3x12x41kg cable rope biceps curl 3x12x18x dumbbell seated ohp 3x12x14kg cable side raise #gym
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5x5x80kg paused bench press 5x5x50kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row #gym
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4x10x50kg machine chest press 10-8-6-4-2x pull up 4x10x60kg leg extension 4x10x ab wheel rollout 4x10x70kg towel cable pulldown 4x2x15kg hammer curl #gym
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3x12x20kg incline db press, 3x8x wide grip pull up, 3x12x wide straight arm trx row, 3x12x12,5kg cable fly, 3x12x12,5kg cable one arm push down, 3x12x12,5kg cable one arm curl, 3x12x8kg seated dumbbell side raise #life
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3x12x80kg bench press 3x10x wide grip pull up 3x12x horizontal lying row 3x12x50kg leg extension 3x12x50kg cable rope pulldown 3x12x45kg cable rope biceps curl 2x25x push ups #gym
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3x8x60kg low barbell squat 3x5x60kg high pause small stance barbell squat 3x8x80kg sumo deadlift 3x10x RFESS jumps 3x15x22kg one arm dumbbell row #gym
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3x12x80kg bench press 3x12x14kg hammer curl 3x12x100kg deadlift 3x12x50kg wide grip seated row 3x12x47,3kg rope triceps pulldown #gym
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2x25x floor wipers 60kg 50x step up 50cm 2x25x push ups 2x25x deadlift 60kg 2x25x db clean and press 16kg 8-7-5-3-2x wide grip pull up #life
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3x12x80kg bench press 3x10x wide grip pull up 3x12x50kg lying leg curl 3x12x54kg triceps cable pulldown 3x12x16kg hammer curl #gym
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300 workout in 26 mins: 25 pull ups wide grip 50 box step ups 53cm 50 push ups 50 deadlifts 60kg 50 window wipers 60kg 50 kettlebell clean & press 16kg 25 pull ups wide grip #gym
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3x12x80kg bench press 3x9x wide grip pull up 3x12x50 leg extension 3x12x64kg cable triceps pulldown 3x12x34kg cable biceps curl #gym
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A1 incline bench press 5x8x65kg+ A2 pull up wide grip 5x7+ B1 dumbbell press 4x10x30kg+ B2 dumbbell row 4x10x34kg+ C1 cable crossover 3x12x29kg+ C2 lean-back pull down 3x12x59kg= #life
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3x12x34kg incline db press 3x12x59kg seated cable row 3x12x60kg leg extension 3x12x14kg db hammer curls 3x12x dips 4x5x wide grip pull up #gym
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3x12x24kg incline db press 3x12x16kg hammer curl 3x12x55kg squat 3x12x47,3kg lat pulldown 3x12x36kg cable triceps pulldown #gym
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3x12x100kg deadlift 3x12x28kg incline db press 3x8 wide grip pull up 3x12x dips 3x12x35kg barbell curl #gym
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4x10x25kg single leg ext 4x10x single leg standing calf raise 4x10x50kg lex curl 4x10x20kg hyper extension 4x10x strict toes to bar #gym
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