Mo. 29. Juni
a) mobility 3min
1:00 each
sumo squat stretch
thoracic rotattion
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
30sec deep front squat hold
*remaining time row
c) front squats 15min
4-5 sets
5 front squats @70-75%
hypertrophy & strength
d) conditioning 17min
for max reps
1:00 on / 1:00 off x 9 rounds
1. front squats 50/35kg
2. cal row
3. toes to bar
score: total resp/cals
anaerobic capacity & muscular endurance