Mo 19. Okt
a) movement prep
2 rounds
45"on/15"off
rope jumps
calf stretch
sumo squat stretch
b) strength
4 sets on every 3min
8 backsquats > 72% heavy
c) conditioning
6 rounds
for time
12 alt db snatches 25/15
24 sit ups
36 double unders
rx+ 30/20, GHD sit ups
scale 15/10, single unders (x2)
SWEATCLUB
a) movement prep
2 rounds
30"on/15"off
down ups
prisoner good mornings
hollow hold
b) skill db snatches
c) conditioning
8 rounds
30"on/15"off
db snatches
sit ups
db frontsquats
burpees over parallettes