Fr. 22. Mai
CAGES WORKOUT
a) movment prep
2 rounds
40"on/10"off
bike
alt inverted hamstring stretches
samson stretches
b) prehab
2 rounds
50"on/10"off
glute bridge
hollow rocks
c) conditioning
5 rounds
for time
18 alt db snatches
18 single arm thrsusters
18/14cal row
time cap 15min
HOME WORKOUT
movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
twisted cross
dynamic bridge
WOD
a) 3 sets
10 odd object plank open ups/side
10 single arm odd object turkish sit ups/side
20 odd object russian twist
b) 30,25,20,15,10, 5 reps
for time
push ups
jumping squats
*20 sit ups b/w sets
scaled kneeling push ups
time cap 16min