Mi. 6. Aug.
a) mobility 3min
1:00 each
instep rotation
lat stretch
sumo squat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 ring rows
10 scap. pull ups
*remaining time ski/bike
c) back squats 15min
set 1 5 reps at 77%
set 2 3 reps at 81%
set 3 3+ reps at 87%
d) conditioning 15min
amrap15min
10/8cal ski/bike
10 front rack step back lunges 20/15kg
1-2-3… strict pull-ups
Skill Class 18:00
kipping pull up