Di. 30. Dez.
a) mobility 3min
1:00 each
lat stretch
sumo squat stretch
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 hollow rocks
10 scap. pull ups
*remaining time row
c) back squat 15min
build to heavy set of 3 reps
d) conditioning 15min
4 x 3:00 amrap
15/12cal row
9 chest-to-bar pull-ups
rest 1:00 between amraps
*pick up where you left off
score: rounds + reps
aerobic power [vo2 max]