Fr. 13. März
a) mobility 3min
1:00 each
instep rotation
hand walk
lying hip crossover
b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 ring rows
30sec plank hold
*remaining time row
c) deadlifts 15min
3 sets
5 deadlifts at 78%
1 drop set
max reps at 50%
absolute strength
d) conditioning 15min
for time
3 rounds
400/360m row
15 deadlifts 100/70kg
12 strict pull-ups
lactate threshold & muscular endurance