Do 10. Aug
IT'S GAMES WEEK!
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers
b) warm up 5min
tabata (20sec on / 10sec off)
9 intervals
hollow hold
arch hold
air squats
c) front squats 15min
3-5 sets
5 front squats
1st set @ 75% and build from there.
rest 1-2min between sets
d) conditioning 12min
"Ski-Bag"
for time
30 cal ski
60 dball squats 20/15kg
20 cal bike
40 dball squats 20/15kg