Fri 12. Dec
a) mobility 4min
1:00 each
hand walk
instep rotation
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 air squats
10 db deadlifts
10 scap. push ups
c) front squats 14min
3 sets
5 front squats at 75-80%
d) conditioning 8min
amrap 8min
2-4-6-8…
alternating db snatches
goblet squats
dumbbell: 25/20kg *
rx+ option: 30/22,5kg
score: rounds + reps
vo2 max & muscular endurance
e) leg stability 6min
3 rounds
0:20 air squat hold + 10 air squats
0:20 glute bridge hold + 10 glute bridges
rest 60 seconds between rounds
muscular endurance &stability