Di 29. Nov
a) mobility 4min
1:00 each
cossack squats
warrior squats
barbell ankle stretch
front squat hold
b) warm up 5min
amrap 5min
10 squats
10 bent over rows (empty bar)
10 push ups
10 sit ups
c) front squat 12min
on the 2:00 x 6 sets:
1. 5 reps @ 75%
2. 3 reps @ 78%
3. 1 rep @ 80%
4. 5 reps @ 78%
5. 3 reps @ 80
2. 1 rep @ 83%
d) conditioning 18min
7 rounds for time
7 double dumbbell front squats 20/15
7 pull ups
7 double dumbbell push press
7 toes to bar