Mo. 14. Apr.
a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
lat stretch
b) warm up 4min
amrap 4min
10 ring rows
10 air squats
10 box step ups
c) strict pull ups 12min
4 sets
5 strict weighted pull ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)
d) conditioning 18min
for time
3 rounds
20 burpee pull ups
20 front squats 60/40kg
20 box jumps 60/50cm
Skill Class 18:00
front squat