Mi 5. Mai
BTC
a) movement prep
2 rounds
30"on/15"off
mountain climbers
sumo squat stretch
handwalk + push ups
b) strength
3 sets
30""on/15""off
kb/db alt cossack squats
kb/db hollow position floor press/side
no equipment cossack squats, top of push up hold, bottom of push up hold
c) conditioning
3 rounds
for total reps
3min on/1min off
21 squats
15 sit ups
9 push ups
compare to 11.01.2021
CAGES
a) warm up 10min
400m run
into
3 rounds
10 prisoner good mornings
5 handwalk + push ups
10 alt step ups
into
8 deadlifts (unloaded bar)
4 push ups
6 box jumps with step downs
into
4 deadlifts (60%)
4 push ups
6 box jumps
into
4 deadlifts (80%)
4 push ups
6 box jumps
b) conditioning 20min
amrap 20min
8 deadlifts 100/70
10 push ups
12 box jumps