Sa 10. Apr
a) movement prep
2 rounds
45"on/15"off
mountain climbers
sumo squat stretch
b) strength/skill
skill pistol
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side
emom 8min
4-6 pistol squats
scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot
c) conditioning
amrap 12min
15 kb/db swings
30 mountain climbers
no equipment burpees
compare to 24.1.21
CAGES
a) warm up 10min
10cal bike >50/45
10 samson stretch
10 lateral squat stretch
10cal bike >60/55
10 handwalks
10 dynamic bridge
10cal bike >70/65
b) conditioning 20min
5 rounds
for time
20/15cal bike
20 alt db snatches
20 single arm db overhead lunges
scale frontrack lunges