Fr. 19. Nov.
a) mobility 3min
1min calf stretch
1min sumo squat stretch
1min instep + rotation
b) warm up 5min
3 rounds
15 air squats
30 rope jumps
45sec plank
c) back squat (cycle) 12min
4 x 4 back squats @85% of 3rm
d) benchmark 12min
"Annie"
50,40,30,20,10 reps for time
double unders
sit ups
compare to 7.3.2019
e) hip accessory 4min
3 rounds
30sec glute bridges
30sec glute bridge hold
30sec rest