Fr. 12. Apr.
a) mobility 3min
1:00 each
sumo squat stretch
cossack squats
hand walk + push up
b) warm up 4min
on every 2:00 x 2
10 medball squat
10 medball press
remaining time row
c) back squat 15min
max unbroken back squats @ 90%
only work to technical failure
3-4 sets
5-15 strict ring dips
d) conditioning 15min
on the 3:00 x 5
50-40-30-20-10 wall balls 20/14 lbs
max cal row