Mi 15. Jul
a) movement prep
2 rounds
50"on/10"off
row
sumo squat stretch
b) prehab
2 rounds
30""on/10"off
bottom of squat hold
hollow hold
c) strength
6 sets on every 3min
3 backsquats >82%
max strict pull ups
d) conditioning
27,21,15,9 reps
for time
cal row (cal)
burpees over the rower
timecap 14min