Fr. 25. Juli
a) mobility 3min
1:00 each
sumo squat stretch
hand walk
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 kb deadlifts
10 goblet step back lunges
*remaining time row
c) front squat 14min
3 sets
2 front squats @ 85-90%
1 drop set
max reps @ 50%
d) conditioning 12min
on the 1:30 x 8 sets
200/175m row
max movement reps in remaining time
alternate between
1. air squats
2. kb swings 24/16kg
e) hamstrings 4min
30sec on/30sec off x 4sets
max. lying hamstring curls on rower