Di. 29. Apr.
a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch
b) warm up 5min
400m run
into
amrap
2-4-6-8...
box step ups
scap. push ups
straight leg sit ups
c) deadlifts 14min
4 sets
3 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)
d) conditioning 17min
for time
10 strict toes to bar
20 box jumps 75/60cm
40 db strict press* 2x15/10kg
800m run
40 db strict press*
20 box jumps
10 strict toes to bar
*rx+ option:
30 kipping handstand push ups