Mi. 15. Okt.
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch on box
b) warm up 4min
amrap 4min
100m run
10 box step ups
20 mountain climbers
c) front squats 14min
3 sets
3 front squats
(build in weight)
d) conditioning 12min
on the 2:00 x 6 sets
200m run
max station reps
station 1: db box step ups 60/50cm
station 2: sit-ups
single dumbbell: 22,5/15kg
score: total step ups + sit-ups
e) core 4min
tabata (20sec on / 10sec off x8 rounds)
side plank hip lifts
Skill Class 18:00
thruster