Mi. 15. Apr.
a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
calf stretch
lat stretch
b) warm up 4min
amrap 4min
10 air squats
100m run
10 ring rows
c) back squats 14min
3 sets
5 back squats at 83%
1 drop set
max reps at 50%
absolute strength
d) conditioning 16min
amrap 16min
5 front squats 70/50kg
10 strict pull ups
200m run
aerobic power
Skill Class 18:00
squat + pull up