Mi. 12. Juli
a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
hip crossovers
b) warm up 6min
on the 3:00 x 2 rounds
10 air squats
10 push ups
10 sit ups
remaining time row
c) front squat 12min
3x8 @65%
1x max reps @65%
1-2 min rest between sets.
d) conditioning 15min
on the 3:00 x 5 rounds
toes to bar
dumbbell thrusters 20/15kg
max calorie row
round 1: 18 reps
round 2: 15 reps
round 3: 12 reps
round 3: 9 reps
round 5: 6 reps