Fr 18. Dez
a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch
b) strength
3 sets
30"on/30"off
db pause squats @23X1
hollow hold
no equipment only pause squats
c) conditioning
5 rounds for total reps
2min on/1min off
5 reverse burpees
10 alt db snatches + overhead lunge
no equipment
jumping lunges