Di. 13. Apr.
BTC
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
compare to 18.12.2020"
CAGES
a) warm up 10min
2 sets
45"on/15"off
single unders
sumo squat stretch
handwalk + push ups
into
48 single unders
12 squats
6 push ups
into
12 double unders
6 frontsquats (unloaded bar)
3 push ups
into
12 double unders
6 frontsquats @40/30
3 push ups
b) conditioning 20min
10 rounds
for time
24 double unders
6 frontsquats 50/35
12 push ups