Mi. 29. Juli
a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
lat stretch
thoracic rotations
b) warm up 4min
amrap 4min
10/8cal row
10 reverse lunges
20sec deep squat hold
c) front squats 15min
4-5 sets
5 front squats @77-80%
hypertrophy & strength
d) conditioning 16min
on the 8:00 x 2 rounds
(each for time)
21-15-9
cal row (women: 18-12-6)
front squats 40/30kg
score: total time (both rounds)
lactate threshold