Mo. 18. Mai
CAGE WORKOUT
a) movment prep
2 rounds
50" on/10" off
rope jumps
alt elbow instep stretch + rotation
scorpion
b) prehab
2 rounds
30" top of push up hold
30" bottom of push up hold
30" arch hold
30" rest
c) conditioning
5 rounds for time
10 ball slams 20/15
20 slam ball lunges
40 double unders/ single unders (x2)
time cap 15min
HOME WORKOUT
movement prep
3 rounds
30"on/10"off
jumping jacks
down ups
lateral squat stretch
WOD
a) 3 sets
5 Y´s, T´s, W´s
10 plank push ups
20 shoulder taps
10 plank walks
b) 6 rounds
for time
30 penguin jumps
20 odd object single arm thruster
10 burpees over odd object
scaled jumping jacks
time cap 15min