Fr. 1. Nov.
a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
calf stretch
b) warm up 4min
on every 2:30 x 2
5 front squats
5 strict press
5 thrusters
5 burpees
remaining time step ups
c) back squat 12min
heavy set of 10
repeat from 25.10.24
d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps
6 thrusters 40/30kg
6 bar facing burpees
compare to 8.11.23
e) lethal legs 4min
tabata (20'' on / 10'' off)
front squats (empty bar)
jumping lunges