Fr. 24. Apr.
a) mobility 4min
1:00 each
sumo squat stretch
thoracic rotation
handwalk
lat stretch
b) warm up 4min
amrap 4min
10 air squats
10/8cal row
10 push press
c) back squats 14min
3 sets
5 back squats at 85%
1 drop set
max reps at 50%
absolute strength
d) conditioning 12min
for time
15 thrusters
25/20 cal row
12 thrusters
25/20 cal row
9 thrusters
25/20 cal row
barbell: 50/35kg
aerobic power [vo2 max]
e) core & back 5min
amrap 5min
2-4-6-8…
barbell roll outs
4-8-12-16…
barbell bent over row