Fr. 30. Okt.
a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
seated pike stretch
thoracic rotations
b) warm up 4min
amrap 4min
10/8cal row
10 straight leg sit ups
20sec deep squat hold
c) front squat 14min
3 sets
12-10-8 reps @rpe 7-8
hypertrophy
d) conditioning 15min
5 rounds
30 air squats
15 toes to bar
10/8cal row
5 shoulder to overhead 60/40kg
aerobic power