Mo. 28. Apr.
a) mobility 3min
1:00 each
instep rotation
sumo squat stretch
lat stretch
b) warm up 4min
amrap 4min
10 burpees
10 air squats
10 ring rows
c) strict pull ups 14min
4 sets
3 strict weighted pull-ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)
d) conditioning 9min
on every 1:00 x 9 rounds
9-8-7-6-5-4-3-2-1
front squats 50/35kg
into
max. burbee pull ups
score: total burpee pull up reps
e) arms 6min
on every 1:30 x 4 sets
Skill Class 18:00
kipping pull up
max. biceps curls (empty barbell)