Di 4. Mai
BTC
a) movement prep
3 rounds
25 jumping jacks
5 sumo squat stretches
b) strength
4 sets
5-10 goblet squats with 5sec pause in bottom
20-30 hollow rocks
c) conditioning
for time
21, 18, 15, 12, 9, 6, 3 reps
single arm db thruster
v-ups
no equipment: squats
compare 08.01.2021"
CAGES
a) warm up 10min
3 rounds
20/15cal row
10 alt instep stretch + rotation
10 hollow rocks
10 alt reverse lunges
into
20/15cal row
10 alt db snatches
10 sit ups
10 db frontrack lunges
b) conditioning 20min
for time
100/75cal row
100 alt db snatches 20/15
100 sit ups
100 db frontrack lunges 20/15