Mo. 5. Okt.
a) mobility 3min
1:00 each
90/90 hip rotations
lying hip cross over
hand walk
b) warm up 6min
40sec on / 20sec off x 6rounds
1. cossack squats
2. good mornings
3. row
c) sumo deadlift 16min
find a heavy set of 2
sumo deadlifts
strength
d) conditioning 16min
3 rounds
40/32cal row
30 db hang snatches
20 single arm db shoulder to overhead
dumbbell: 22,5/15kg
aerobic power & muscular endurance