Mi. 14. Dez.
a) mobility 5min
1:00 each
foam roller calf
foam roller quads
sumo squat stretch
lat stretch on foam roller
hip circles
b) warm up 5min
2 rounds
60sec row
40sec wall sit
20sec chin over bar/ring hold
c) back squat 15min
on the 2:30 x 6 sets:
1. 7 reps @ 65%
2. 5 reps @ 68%
3. 3 reps @ 70%
4. 7 reps @ 68%
5. 5 reps @ 70%
6. 3 reps @ 73%
d) conditioning 18min
for time (partition however)
1500m row
100 thrusters 20/15
50 pull ups