Fr 26. Apr
a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
sumo squat stretch
b) warm up 5min
on every 2:30 x 2
10 air squats
10 step ups
10 db swings (5/side)
remaining time row
c) front squat 10min
max unbroken front squats @ 85%
to technical failure
d) conditioning 15min
amrap 15min
30/24 cal row
20 alt. hang db snatches 22.5/15kg
10 db box step ups 60/50cm
e) accessory 5min
accumulate 50 pausing weighted glute bridges