Mi. 12. Nov.
"a) mobility 4min
1:00 each
hand walk
lying hip cross over
inverted hamstring stretch
instep rotation
b) warm up 4min
amrap 4min
10/8cal row
10 cossack squats
10 good mornings
c) sumo deadlift 9min
on the 3:00 x 3 sets
5 tempo sumo deadlifts at 60%
3 seconds up 3 seconds down
d) conditioning 12min
amrap 12min cal row
on the 00:00: 12 deadlifts
on the 02:00: 20 push-ups
on the 04:00: 12 deadlifts
on the 06:00: 20 push-ups
on the 08:00: 12 deadlifts
on the 10:00: 20 push-ups
barbell: 85/60kg
score: total row calories
aerobic power [vo2 max]
e) posterior chain 6min
3 supersets
10/10 single leg glute bridges
15 good mornings
1min rest between sets
Skill Class 18:00
deadlift