Mi. 21. Juni
a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
kneeling lat stretch
calf stretch
b) warm up 5min
1 round
15 ring rows
50 single unders
15 push ups
50 single unders
15 air squats
50 single unders
c) front squat 12min
3 x 10 @ 70%
1 x max front squats @ 70%
1-2min rest between sets.
d) conditioning 15min
4 rounds
amrap 3min
75 double unders
15 dumbbell thrusters 20/15
max gymnastics reps
1min rest.
ring rows: 1 point
pull ups: 2 points
chest to bar pull ups: 3 points
bar muscle ups: 4 points