Di. 9. März
"BTC"
a) movement prep
3 rounds
40"on/10"off
mountain climbers
instep stretch + rotation
dynamic bridge
b) strength
3 sets
10 kb/db rom single leg deadlift into frontrack lunge left side
10 kb/db rom single leg deadlift into frontrack lunge right side
10 weighted glute bridge
30"rest
no equipment move without kb/db
c) conditioning
5 rounds
for time
20 kb/db high pulls
20 sit ups
40 mountain climbers
no equipment down ups
"CAGES"
a) movement prep
2 sets
45"on/15"off
row
samson stretch
down dog & seal
twisted cross
b) conditioning
every 3min for 6 rounds
300/250m row
10 burpees over erg