Di. 23. Dez.
a) mobility 3min
1:00 each
scorpions
sumo squat stretch
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 scap. push ups
*remaining time row
c) front squats 15min
3 sets
5 front squats at 75-85%
d) conditioning 10min
5 x 1:30 amrap
20 wallballs 20/14lbs
cal row in remaining time
rest 0:30 between rounds
score: lowest round of cal
aerobic power [vo2 max]
e) core 5min
3 sets
8-10 rower pike ups
30-60sec rest between sets