Do. 1. Okt.
a) mobility 4min
1:00 each
calf stretch
sumo squat stretch
scorpions
samson stretch
b) warm up 4min
amrap 4min
100m run
10 air squats
10 prone snow angels
c) back squats 16min
3-4 Sets
2 back squats
@87-92%
strength
d) conditioning 12min
on every 3:00 x 4 rounds
200m run
10 push press
10 front squats
score: slowest round
barbell: 40/30kg
rx+: 50/35kg
anaerobic conditioning