Sat 29. May
BTC
a) movement prep
amrap 5min
10 down ups
10 samson stretch
10 hollow rocks
10 sumo squat stretch
b) conditioning
amrap 10min
20 weighted step ups
10 alt single arm devils press
2min rest
amrap 10min
20 single arm db frontsquats
10 reverse burpees
no equipment step ups, burpees, squats
compare to 09.01.2021
CAGES
a) warm up 10min
3 sets
30"on/10"off
prisoner good mornings
down dog & seal
alt lateral squat stretch
into
5 barbell good mornings
10 hollow rocks
5 deadlifts (unloaded bar)
10 hollow rocks
work up to work load
b) strength 20min
every 3min for 6 rounds
4 deadlifts 120/70
8 alt single leg v-ups
10 alt kb cossack squats 24/16