Mi. 13. Nov.
a) mobility 3min
01:00 each
handwalk
hip cross over
scorpions
b) warm up 5min
3 rounds
10 good mornings
8 medball squats
6 push ups
c) sumo deadlift 12min
heavy set of 10
d) benchmark conditioning 11min
"Scotty"
amrap 11min
5 deadlifts, 125 /85 kg
18 wallballs, 20/14lbs
17 burpees over the bar
(weight for the deadlifts < 70% 1rm)
e) core 4min
tabata (20sec on / 10sec off)
side plank *
*alternate each interval