Pe 6.11.

Pre workout:

• scap & core ctrl

a) 10x e1,5m

1. 10-15 Pendlay row @easy weight
2. 8-12 Press @easy weight

Focus on technique

b) 16 x EMOM (30s on / 30s off)

1. DU
2. push ups
3. box step ups
4. pull ups (scaling: pull power band from up->down, sitting on floor)

After workout:

• 15-30 min easy aerobic exercise
• run/bike/etc…