Di 25. Mai
BTC
a) movement prep
3 rounds
45""on/15""off
down ups
alt instep stretch + rotation
alt lateral squat stretch
b) strength
4 sets
40 sec plank
40 sec side plank left side
40 sec side plank right side
20 sec max v-ups
60"rest
scale tuck ups oder sit ups
c) conditioning
"Ellen"
3 rounds
for time
20 burpees
21 db/kb snatches
12 single arm db/kb thrusters
no equipment sit ups, squats
compare to 01.02.2021
CAGES
a) warm up 10min
3 sets
40"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups
into
5 medball cleans
5 medball frontsquats
5 push ups
into
2 rounds
5 medball cleans
5 push ups
b) conditioning 20min
50-40-30-20-10 reps
medball cleans 20/14
push ups