Di. 28. Juli
a) mobility 3min
1:00 each
calf stretch
samson stretch
lat stretch
b) warm up 5min
30sec on / 15sec off x 6 rounds
1. db deadlifts / db snatches (single arm)
2. single unders / double unders
3. hollow hold / straight leg sit ups
c) conditioning 20min
amrap 10min
10 toes to bar
10 double db hang power snatches
30 double unders
2min rest
amrap 8min
8 toes to bar
8 double db hang power snatches
24 double unders
dumbbells: 2x15/10kg
score: total reps
aerobic capacity & muscular endurance
d) core & upper body stability 9min
30sec on /30sec off x 9 rounds
1. db plank rows
2. db russian twists
3. db hammer curls
(for quality)