Wed 22. Apr
a) mobility 4min
1:00 each
lat stretch
thoracic rotation
handwalk
lying hip cross over
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 good mornings
10 push ups to down dog
c) deadlifts 15min
3 sets
5 deadlifts at 85%
1 drop set
max reps at 50%
absolute strength
d) conditioning 16min
for time
30 toes to bar
30 db hang power cleans
30 burpee to target
20 toes to bar
20 db hang power cleans
20 burpee to target
10 toes to bar
10 db hang power cleans
10 burpee to target
dumbbells: 2x22,5/15kg
aerobic power [lactate threshold]
Skill Class 18:00
toes to bar