Fr. 15. Mai
a) mobility 4min
1:00 each
sumo squat stretch
instep rotation
calf stretch
90/90 hip rotation
b) warm up 4min
amrap 4min
10 reverse lunges
10 kb deadlifts
20 single unders
c) lunges 15min
4 supersets
8 back rack reverse lunges @rpe 6-7
12-15 partial goblet squats
hypertrophy & strength
d) conditioning 17min
amrap 3:30 x 4 rounds
15 kb swings 24/16kg
20 sit-ups
30 double under
-1:00 rest between rounds-
aerobic power & vo2max