Thu 17. Apr
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
hand walk
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 push press
*remaining time row
c) back squats 15min
4 sets:
5 back squats
– rest 20 seconds –
3 dumbbell squat jumps (very light)
build in weight
d) conditioning 15min
for time
750/675m row 30 thrusters 35/25kg
500/450m row 20 thrusters
250/225m row 10 thrusters