Mi. 21. Mai
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 elbow rotations
15sec. deep front squat hold
10 step back lunges
*remaining time row
c) fronst squat 14min
4 sets
3 front squats
(heavier than last week)
d) conditioning 12min
for time
5 rounds
15/12cal row
9 front squats 50/35kg
e) stability 4min
30sec. on / 15sec. off (6 sets)
1. top of ring row hold
2. wall sit
Skill Class 18:00
front squat + row