Mi. 10. März
"BTC"
a) movement prep
3 rounds
30"on/10"off
down ups
lateral squat stretch
inverted hamstring stretch
b) strength
3 sets
10 alt db/kb goblet squats
10 alt db/kb single leg rom deadlift
30"rest
c) conditioning
2 rounds
for total reps
amrap 4min
10 alt db snatches
10 burpees
2min rest
amrap 4min
10 alt overhead lunges
10 reverse burpees
2min rest
"CAGES"
a) movement prep
amrap 6min
10 samson stretch
10 alt inverted hamstring stretch
10 dynmaic bridge
b) conditioning
3-6-9-12-15-18 reps
for time
deadlifts 60/40
*20 jumping lunges
20 sit ups
b/w sets
scale 50/35, lunges