Fr. 9. Okt.
a) mobility 3min
1:00 each
lat stretch
sumo squat stretch
instep rotations
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 prone snow angels
10 ring rows
*remaining time row
c) back squat 15min
find a heavy set of 2
back squats
strength
d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters 20/15kg
30 pull ups
compare to 07.03.2024
e) accessory 4min
tabata (20sec on / 10sec off x 8 rounds)
1. back rack jumping lunges
2. barbell curls