Mon 11. May
a) mobility 4min
1:00 each
hand walk
instep rotation
lat stretch
scorpions
b) warm up 4min
amrap 4min
10 air squats
10/8cal row
10 ring rows
c) pull ups 15min
4 super sets:
8 pull ups @rpe 6-7
12-15 banded lat pull downs
hypertrophy & strength
d) conditioning 15min
on every 3:00 x 5 rounds
12 double db hang squat cleans 2x22,5/15kg
15/12cal row
score: slowest round
aerobic power & vo2max
Skill Class 18:00
hang squat clean