A: TEST
Max push-up
Max pull-up
* scale as needed to achieve minimum 20 push/ 10 pull
B1: punish your weakness
Density training OTM10
push- up +pull-up
* double Max ÷10
C: mobilty 10:00
B2: push-up +pull-up
OTM10, double Max ÷10
D: 21-15-9 CAP9
MB clean
MB target toss
MB seated twist