Do. 27. Aug.
a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
thoracic rotations
sumo squat stretch
b) warm up 4min
amrap 4min
10 air squats
30sec plank hold
10/8cal row
c) back squats 15min
4 Sets
4 (paused) back squats @ 70–75 %
strength
d) conditioning 18min
5 rounds
30 sit ups
15/12cal row
10 front squats 50/35kg
aerobic capacity & muscular endurance