So 30. Mai
BTC
a) movement prep
3 rounds
10 instep stretch + rotation
10 prisoner good mornings
10 dynamic bridge
b) strength
4 sets
10 alt weighted reverse lunges
10 weighted glute bridge
60"rest
no equipment reverse lunges, glute bridge
c) conditioning
amrap 15min
10 kb/db swings
10 goblet lunges
no equipment burpees, lunges
compare to 10.01.2021
CAGES
a) warm up 10min
3 sets
45"on/15"off
rope jumps
down ups
handwalk + push ups
into
2 rounds
5 shoulder press (unloaded bar)
10 hollow rocks
into
2 rounds
5 push press (climbing)
5 burpees
10 double unders
b) conditioning 25min
6 rounds
6 push jerks 50/35
12 burpees
30 double unders
2min rest
4 rounds
4 push jerks 60/40
8 burpees
20 double unders
2min rest
2 rounds
2 push jerks 70/50
4 burpees
10 double unders
scale 35/25, 40/30, 50/35