Mon 31. Aug
a) movement prep
2 rounds
50"/10"off
rope jumps
calf stretch/sumo squat stretch
b) prehab
2 rounds
30"on/10"off
bottom of squat hold with db
scapula pull ups
c) strength
6 sets on every 2:30min
4 backsquats > 82%
d) conditioning
amrap 14min
24 double unders
12 db thruster 20/15
8 chest to bar pull ups
scale single unders (x2), 15/10, pull ups, jumping pull ups, ring rows
SWEATCLUB
a) movement prep
tabata
jumping jacks
inverted hamstring stretch
b) skill: double db power cleans
c) conditioning
8 rounds
45"on/15"off
bike
double db power cleans
double db burpees
sit ups