Fr. 18. Sep.
a) mobility 4min
1:00 each
calf stretch
90/90 hip rotatios
lying hip cross over
hand walk
b) warm up 4min
amrap 4min
10 cossack squats
10 good mornings
20 single unders
c) sumo deadlifts 14min
4 Sets
3 (paused) sumo deadlifts @ 82-85 %
strength
d) conditioning 17min
for time
5 rounds
20-40-60-80-100
double unders
2-4-6-8-10
deadlifts 100/80kg
*15/12cal row after each round
muscular endurance & aerobic power