Di. 19. Dez.
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
b) warm up 6min
45sec on / 15sec off x 2
10 back squats + bottom hold
10 shoulder press + top hold
row
c) back squat 18min
5 sets
4 back squats @ 75%
5 sec bottom hold
d) conditioning 12min
amrap 12min
9-12-15-18...
cal row
thrusters 40/30kg