Fr. 21. Mai
BTC
a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
lateral squat stretch
b) strength
4 sets
45"on/15"off
alt db/kb cossack squats
alt db/kb renegade rows
no equipment cossack squats, alt side rotations
c) conditioning
10-1 reps
for time
burpees
single arm db/kb squat clean
compare to 28.01.2021
no equipment squats, sit ups
CAGES
a) warm up 10min
400m run
into
3 rounds
10 sumo squats stretch
5 handwalks + push ups
10 alt step ups
into
10 thruster (unloaded bar)
10 burpees
into
5 thruster (work load)
5 burpes box jumps
b) conditioning 25min
for time
buy in
800m run
into
10-1 reps
thruster 40/30
burpee box jumps
into
cash out
800m run