Sa 22. Mai
BTC
a) movement prep
amrap 6min
20 jumping jacks
5 handwalk + push ups
10 twisted cross
5 dynmaic bridge
b) strength
4 sets
40"on/10"off
db/kb windmill/side
db/kb turkish sit ups
db/kb russian twist
no equipment move without kb/db
c) conditioning
amrap 18min
30 double unders
30 sit ups
30 double unders
30 push ups
no equipment jumping jacks
compare to 07.03.2021
CAGES
a) warm up 10min
3 sets
45"on/15"off
row
alt instep stretch + rotation
hollow hold/tuck hold
into
15/10cal row 1000/900cal/h
5 slam ball deadlift
10 sit ups
15/10cal row 1200/1000cal/h
5 ball slams
10 sit ups
b) conditioning 20min
amrap 20min
20/15cal row
15 ball slams 20/15
20 sit ups