Do 15. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch
b) strength
3 sets
30"on/15"off
hollow hold
reverse plank hold
c) conditioning
for time
100 reverse burpees
*emom 6 jumping lunges
compare to 22.12.2020
CAGES
a) warm up 10min
400m run
into
2 rounds
10 instep stretch + rotation
10 step ups
into
10 barbell good mornings
6 step ups
into
4 deadlifts (unloaded bar)
4 step ups
4 deadlifts 50-60%
4 step ups
4 deadlifts 80%
4 box jumps
2 deadlifts work load
2 box jumps
b) conditioning 20min
every 3min for 6 rounds
4 deadlifts 100/70
8 box jumps
200m run