Di. 18. Mai
BTC
a) movement prep
amrap 5min
5 sumo squat stretch
5 handwalk + push ups
5 dynamic bridge
b) strength
4 sets
30"plank ups
30" quadruped shoulder tabs
30" bottom of push up hold
30"rest
c) conditioning
5 rounds
for time
20 single arm db/kb thruster
20 sit ups
no equipment squats
compare to 22.01.2021
CAGES
a) warm up 10min
3 rounds
15/10cal bike
12 alt lat squat stretch
6 down ups
6 down dog & seals
b) conditioning 20min
every 3min for 6 rounds
20/15cal bike
8 frontsquats 60/40
8 burpees over the bar
scale 40/30