Workout of the Day

Do 22. Sep

a) mobility 4min
1:00 each
sumo squat stretches
cossack squats
samson stretches
active bar hang

b) warm up 5min
2-3 rounds
5 ring rows
5 slam ball squats 20/15
5 burpees
5 slam ball over shoulder

c) back squat / legless rope climb 15min
3-4 sets
A: 3-4 back squats @ 75-80%
*5-6 sec eccentric
B: 3-4 (legless) rope climb

d) conditioning 15min
amrap 15min
5-10-15-20 etc.
ball slams 20/15
*100m d-ball carry after each round


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