A) ÎNCĂLZIRE 2 runde cu bara PVC: :30 jump rope 10 thoracic rotation 10 shoulder circles 10 good morning 10 overhead squat :30 wrist mobility B) ACTIVARE PVC 10 strict press (focus: coate înainte) 10 dip-drive izolat 10 push press PVC 5 high pull PVC 5 med ball clean complet C) STRENGTH — STRICT PRESS Build to Heavy Single 5 @ 60% 5 @ 70% 3 @ 80% 3 @ 85% 1 @ 90% 1 @ max Rest: 2–3 min între seturi Scale: 3×8 greutate moderată | DB strict press 4×8 D) FINISHER — AMRAP 12 min 10