Mo. 10. Okt.
a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
instep rotation stretch
bird dogs
b) warm up 6min
2 rounds
100m easy jog
1:00 wall sit
1:00 step ups
c) back squats 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric
d) conditioning 18min
on the 3:00 x 6
400m run
8 db box step overs 20/15
e) hold (optional) 10min
3-5 sets:
30-60sec hang from the bar
rest 1min between sets