Fr 7. Mai
BTC
a) movement prep
amrap 5min
10 prisoner good mornings
8 samson stretch
6 handwalks
b) strength
4 sets
10 db/kb split stance rom deadlift/side
20 db/kb alt renegade row
60""rest
no equipment prisoner good mornings, alt high plank to sideplank on hands
c) conditioning
6 rounds
for time
12 alt db/kb snatches
12 single arm db/kb overhead lunges
no equipment push ups, jumping lunges
compare to 13.01.2021
CAGES
a) warm up 10min
every 2min for 4 rounds
100m run
1. 6 samson stretch
2. 10 instep stretch + rotation
*alternating b/w 1. and 2.
into
100m run
10 lunges
into
100m run
10 swings
b) conditioning 20min
every 3min for 8 rounds
200m run
1. 16 goblet lunges 24/16
2. 16 swings 24/16
*alternating b/w
1. and 2.