Di. 24. Feb.
a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
lying hip cross over
instep rotation
b) warm up 4min
amrap 4min
10 cossack squats
10 burpees
10/8cal row
c) deadlift 12min
on the 3:00 x 4 sets:
4 sumo deadlifts + 8 conventional deadlifts
@ 57% of 1rm deadlift
absolute strength
d) conditioning 16min
3 x 4:00 amrap:
12/10 cal row
12 deadlifts 80/60kg *
12 burpees over bar
rest 2:00 between amraps
pick up where you left off
*rx+ option: 100/70kg
score: rounds + reps
aerobic power [vo2 max]