Di. 7. März
a) mobility 3min
1:00 each
cossack squat
warrior squat
scorpion
b) warm up 5min
1 round
10 air squats
250/200m row (easy)
30sec bottom of front squat hold (empty bar)
250/2000m row (moderate)
10 front squats
remaining time row (hard)
c) front squat 10min
build to a heavy set of 10 front squats
d) conditioning 20min
3 rounds for time
500/400m row
20 thrusters 30/20
20 burpees over the bar
rest 2:00 between rounds