Di 3. Jan
a) mobility
sumo squat strech
cossack squats
down dog and seal
hip circles
b) warm up 5min
1 round
250/200m row
10 air squats
20sec squat hold
250/200m row
10 back squats (empty bar)
20sec back squat hold
c) back sqaut 15min
6-4-2-6-4-2 @ 70-78%
*second wave should be slightly heavier
d) conditioning 15min
"modified CFG Event 10"
25 toes to bar
1000/800m row
25 toes to bar
1000/800m row
25 toes to bar