Fr. 19. Juni
a) mobility 4min
1:00 each
scorpions
instep rotation
90/90 hip rotation
hand walk
b) warm up 4min
amrap 4min
10 reverse lunges
10 plank push ups
20sec deep squat hold
c) lunges 14min
4 supersets
4 back rack reverse lunges @rpe 8-9
12-15 partial goblet squats
hypertrophy & strength
d) conditioning 17min
amrap 3:30 x 4 rounds
15 sit ups
12 air squats
9 push ups
-1:00 rest between rounds-
aerobic power