Thu 8. Apr
BTC
a) movement prep
2 rounds 30"on/10"off
dynamic bridge hollow rocks
b) strength
3 rounds
15sec push ups
into
30sec top of push up hold
into
15sec push ups
into
30sec bottom of push up hold
c) conditioning
amrap 15min
1,2,3,4,5,6,7,8,9,10,etc
squats
push ups
sit ups"
CAGES
a) warm up 10min
20 split jack
10 dynamic bridge
20 split jacks
10 samson stretch
then
2 rounds
10 strict press
10 alternating lunges
b) conditioning 8min
tabata (16 intervalls)
push press 20/15
(jumping) lungees
c) midline 8min
tabata (16 intervals)
hollow hold
arch hold