Mo. 1. Sep.
a) mobility 3min
1:00 each
handwalk
instep rotations
scorpions
b) warm up 4min
amrap 4min
10 air squats
10 kb deadlifts
10 shoulder taps
c) front squats 14min
3 sets
10 front squats at 60%
d) conditioning 12min
amrap 12min
for max kb swings 24/16kg
on every 1:30 (starting at 0:00)
set 1;3;5;7: 20 goblet squats
set 2;4;6;8: 3 wall walks
score: total kb swings
e) core 4min
tabata (20sec on / 10sec off) x 8 sets
side plank
Skill Class 18:00
front squats