Do 6. Mai
BTC
a) movement prep
2 rounds
30"on/15"off
down ups
samson stretch
twisted cross
b) strength
3 sets
30"on/15"off
box/chair supported strict handstand push ups
box/chair supported top of dip hold
c) conditioning
amrap 14min
8 burpees
16 step ups
compare to 12.01.2021
CAGES
a) warm up 10min
3 sets
30“on/10“off
jumping jacks
handwalk + push ups
twisted cross
dynamic bridge
into
2 sets
20“on/10“off
shoulder press (unloaded bar)
barbell bent over row (unloaded bar)
sit ups
b) conditioning 20min
emom 21min
5-7 push jerks (climbing)
5-7 single arm db bent over row/side
10-14 weighted sit ups 20/15