Fr. 4. Okt.
a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
hand walk + push up
b) warm up 4min
tabata 20'' on / 10'' off
burpees
air squats
c) tempo front squat 12min
(cycle week 1/3)
build to a heavy 3 rep front squat
5 sec negative
try to increase weight from 23.8.24.
d) conditioning 18min
5 rounds
10 db front squats 22.5/15kg
15 burpees
directly into
50 db reverse lunges