Fr. 17. Juli
a) mobility 4min
sumo squat stretch
lat stretch
thoracic rotations
calf stretch
b) warm up 4min
amrap 4min
20 single unders
20sec depp squat hold
10 ring rows
c) front squats 15min
4-5 sets
5 front squats @75-77%
hypertrophy & strength
d) conditioning 17min
5 rounds
10 strict pull ups
40 air squats
60 double unders
aerobic power & muscular endurance