Fri 14. Feb
a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 ring rows
10 push press
*remaining time plank hold
c) thruster 14min
3 sets 8 thrusters
(build in weight)
d) benchmark conditioning 10min
"Fran"
21-15-9
thrusters, 40/30 kg
pull-ups
*compare to 22.11.23
e) core 4min
tabata (20sec on /10sec off x 8 rounds)
side plank