Mi. 13. 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 air squats
10 elbow rotations
10 burpees
*remaining time row
c) back squats 14min
set 1 5 reps at 80%
set 2 3 reps at 84%
set 3 2+ reps at 90%
d) conditioning 17min
3 x 5:00 intervals
500/450m row
15 burpees
max front squats in remaining time 50/35kg
rest 1 minutes between intervals
Skill Class 18:00
front squats