Fr. 24. März
a) mobility 3min
1:00 each
sumo squat stretch
samson stretch
back rack elbow rotation
b) warm up 5min
1 round
16 air squat
8 front squat (empty bar)
40 single unders
16 lunges
8 overhead lunges (empty bar)
40 crossovers / single unders
c) front squat 15min
5-4-3-2-1 reps
start at 70% and build to a heavy single
d) conditioning 12min
amrap 12min
8 dumbbell snatches (r)
8 alt overhead lunges (r)
8 dumbbell snatches (l)
8 alt overhead walking lunges (l)
40 crossovers