Mon 10. Feb
a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
5/5 db deadlifts
10 straight leg sit ups
10 box step ups
*remaining time plank hold
c) front rack lunges 14min
3 sets 8 front rack lunges (4 reps/leg)
(build in weight)
d) conditioning 12min
amrap 12min
8 alt. db snatches 22,5/15kg
6 toes to bar
4 db box step ups 60/50cm
e) glutes 4min
single leg glute bridge hold
*switch leg every 30 sec.
Skill Class 18:00
toes to bar