Mi 14. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch
b) strength
3 sets
30"on/15"off
singel leg bulgarian split squats/side
hollow rocks
c) conditioning
2 rounds
amrap 3min
squats
into
21-15-9 reps
burpees
sit ups
1min rest
score: total reps of squats/total time of couplet
compare to 21.12.2020
CAGES
a) warm up 10min
3 sets
45"on/15"off
row
instep stretch + rotation
down dog & seal
b) conditioning 20min
for time
800/700m row
80 sit ups
600/500m row
60 single arm db hang power clean & jerks
400/300m row
40 sit ups
200/150m row
20 single arm db hang power clean & jerks