Di. 24. März
a) mobility 3min
1:00 each
lat stretch
samson Stretch
sumo squat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 front squats
*remaining time row
c) conditioning 24min
3 x 6:00 amrap
60/48cal row
into…
max rounds:
10 lateral burpees over bar
10 power cleans 40/30kg
30 air squats
rest 3:00 between amraps
pick up where you left off
score: total rounds + reps
aerobic power [vo2 max]
d) biceps 4min
as many sets as possible
biceps curls @ empty bar
10 reps pronated
10 reps supinated