Mo. 23. Feb.
a) mobility 4min
1:00 each
instep rotation
sumo squat stretch
lat stretch
thoracic rotation
b) warm up 4min
amrap 4min
10 reverse lunges
30sec plank hold
10 push ups
c) squats 12min
on the 3:00 x 4 sets:
4 front squats + 8 back squats
@57% of 1rm back squat
absolute strength
d) conditioning 15min
for time
5 rounds
12 double db push press
20 alternating db hang snatches
dumbbells: 22,5/15kg
muscular endurance
Skill Class 18:00
front squat