Di 9. Jun
a) movement prep
2 rounds
50"on/10"off
rope jumps
instep stretch + rotation
b) prehab
2 rounds
30"on/10"off
banded face pulls
banded pull downs
c) strength
4 sets on evey 2min
5-8 strict pull ups
10-14 weighted sit ups
d) conditioning
amrap 18min
40 double unders
30 alt db snatches 20/15
20 box jump overs 60/50
10 single arm db devils press 20/15