Di 4. Okt
a) mobility 4min
1:00 each
warrior squat
barbell ankle stretch
front rack stretch
marching plank
b) warm up 5min
1 round
250/200m row
10 push ups
10 sit ups
10 back squats (empty bar)
250/200m row
10 push ups
10 sit ups
10 front squats (empty bar)
c) back squat / strict pull ups 15min
A: 3-4 sets of 4-6 back squats @ 70-75%
*4-5sec isometric
B: 2-3 sets 12-20 strict pull ups / ring rows
d) conditioning 15min
for max reps
amrap 5min
750/600m row
12 front squats 60/40
max bar facing burpees
amrap 5min
750/600m row
12 front squats 60/40
max burpee pull ups
amrap 5min
750/600m row
12 front squats 60/40
max burpee box jumps 60/50