Mi. 10. Juni
a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over
b) warm up 5min
30sec on / 15sec off x 6 rounds
1. reverse lunges
2. hollow hold
3. plank push ups
c) lunges 14min
4 supersets
4 back rack reverse lunges @rpe 8-9
12-15 partial goblet squats
hypertrophy & strength
d) conditioning 17min
amrap 1:00 x 12 rounds
1. ring dips
2. double db box step ups 2x22,5/15kg + 50cm
3. v- ups
-00:30 rest between stations-
muscular endurance