Fri 20. Feb
a) mobility 4min
1:00 each
instep rotation
sumo squat stretch
lat stretch
thoracic rotation
b) warm up 4min
amrap 4min
10 air squats
30sec plank hold
10 ring rows
c) squats 12min
on the 2:30 x 5 sets:
3 front squats + 6 back squats
@ 65% of 1rm back squat
absolute strength
d) conditioning 12min
for time
10 rounds
10-9-8-7-6-5-4-3-2-1 front squats 60/40kg
5 strict pull-ups*
*rx+ option: strict chest to bar pull ups
lactate threshold & muscular endurance
e) triceps 4min
30sec on/ 1min off x 3 sets
barbell overhead triceps extension