Mon 1. Jun
CAGES WORKOUT
a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
alt inverted hamstring stretch
b) prehab
2 rounds
30"on/10"off
hollow hold
reverse plank hold
glute bridge
c) strength
5 sets on every 3min
5 deadlifts (climbing)
10 single arm db frontrack lunges
15 weighted sit ups
HOME WORKOUT
a) movement prep
2 rounds
50"on/10"off
jumping jacks
sumo squat stretch
handwalk
b) prehap
3 rounds
40"on/10"off
top of push ups hold
bottom of push up hold
reverse snow angels
arch hold
c) conditioning
5 rounds
for time
60 jumping jacks
30 squats
15 hand release push ups
time cap 15min