Tue 11. May
BTC
a) movement prep
emom 8min
1. 12 step ups
2. 8 handwalk + push ups
b) strength
4 sets
30"superman
30"alt bird dog
30"plank ups
30"bottom of push up hold
30"rest
c) conditioning
amrap 15min
5/5 single arm db/kb push press
10 weighted step ups
no equipment push ups, step ups
compare to 15.01.2021
CAGES
a) warm up 10min
amrap 6min
8/6cal bike
6 alt instep stretch + rotation
6 down ups
6 handwalk
into
2 rounds
12/10cal bike
6 burpees
6 alt db snatches (single arm)
b) conditioning 20min
amrap 20min
18/14cal bike
12 double db burpee deadlift 20/15
6 double db snatches 20/15