Mo 9. Okt
a) mobility 4min
1:00 each
samson stretch
pass throughs
dowel overhead squats
calf stretch
b) warm up 4min
100m run
10 medball squats
100m run
10 medball press
100m run
10 medball thrusters
c) overhead squat 12min
9-6-3-9-6-3
start at 60%. 2nd wave heavier.
1-2min rest between sets
d) conditioning 10min
amrap 10min
max wall balls 20/14
every 2min starting at 0:00
200m run
e) midline 7min
2 sets
60 sec tall plank on medball
40 sec side pank (each)
20 medball sit ups
60 sec rest between sets