Fr. 29. Mai
a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
sumo squat stretch
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 reverse lunges
10/8cal row
c) lunges 15min
4 supersets
6 back rack reverse lunges @rpe 7-8
12-15 partial goblet squats
hypertrophy & strength
d) conditioning 15min
amrap 15min
15/12cal row
15 front squats 35/25kg
15 toes to bar
aerobic power & muscular endurance