Fr. 9. Jan.
a) mobility 4min
1:00 each
sumo squat stretch
calf stretch
lat stretch
instep rotation
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 box step ups
10 elbow rotations
c) front squats 15min
build to heavy set of 3 reps
absolute strength
d) conditioning 14min
14:00 amrap
3-6-9…
toes to bar
box jumps 60/50cm
db front squats 2x22,5/15kg
score: rounds + reps
aerobic power [vo2 max]