Fr 22. Nov
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
calf stretch
b) warm up 5min
amrap 5min
10 elbow rotation
10 font squats
10 push press
30 single under
c) back squat 15min
3 sets 5 back squats
(consistent weight)
+ 1-2 back-off sets
d) conditioning 9mmin
amrap 9min
6 front squats 50/35kg
6 push jerks
* every break: 30 double unders
e) upper body pull 6min
on every 1:30 x 4 sets
10-15 barbell bent over rows