Fr. 6. Feb.
a) mobility 4min
lat stretch
hand walk
instep rotations
calf stretch
b) warm up 4min
amrap 4min
20 single under
10 box step ups
10 db deadlifts
c) bulgarian split squats 15min
3-4 sets
5 db bulgarian split squats (heavy)
absolute strength
d) conditioning 15min
for time
3 rounds:
32 double unders
16 single db box step-ups 60/50cm
16 alt. db hang snatches
rest 2:00
3 rounds:
32 double unders
16 single db box step-ups 60/50cm
16 alt. db hang snatches
dumbbell: 22,5/15kg
score: total time (including rest)
aerobic power [vo2 max]