Do. 10. Juli
a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 ring rows
*remaining time double under practice
c) front squats 15min
3 sets
5 front squats @ 77–82%
1 drop set
max. reps @ 50%
d) conditioning 12min
amrap 2min
50 double unders
max wallballs 20/14lbs
amrap 2min
50 double unders
max strict pull-ups
amrap 2min
50 double unders
max wallballs
amrap 2min
50 double unders
max strict pull-ups
amrap 2min
50 double unders
max wallballs
amrap 2min
50 double undersea
max strict pull-ups
score: total wallball + strict pull-up reps