Mo. 3. Aug.
a) mobility 3min
1:00 each
calf stretch
sumo squat stretch
thoracic rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 push ups to down dog
*remaining time double under
c) front squats 15min
4-5 sets
5 front squats @77-80%
hypertrophy & strength
d) conditioning 17min
for time
7 rounds
10 double db front squats
10 db push ups
40 double unders
dumbbells: 2x22,5/15kg
muscular endurance & aerobic capacity