So. 23. Mai
BTC
a) movement prep
amrap 5min
5 down ups
10 samson stretch
5 dynamic bridge
10 hip crossover
b) strength
3 sets
10 split stance db/kb romanian deadlift/side
10 db/kb cossack squats
60"rest
no equipment move without kb/db
c) conditioning
50, 35, 20 reps
for time
buy in 50 burpees
kb/db single arm db hang squat clean
sit ups
buy out 50 burpees
no equipment squats
compare to 14.03.2021
CAGES
a) warm up 10min
3 sets
40"on/10"off
step ups
sumo squat stretch
hollow hold
into
5 frontsquats (unloaded bar)
10 alt step ups
work up to work load
b) strength 20min
every 3min for 6 rounds
5 frontsquats 80/55
10 double db box step ups 20/15
scale 50/35