Fr. 6. Nov.
a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
calf stretch
thoracic rotations
b) warm up 4min
amrap 4min
2-4-6-8…
squat jumps
push press
burpees
c) front squat 14min
3 sets
12-10-8 reps @rpe 7,5-8,5
hypertrophy
d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps 60/50cm
6 thrusters 40/30kg
6 bar facing burpees
compare to 01.11.24
e) shoulder & core 5min
20sec on / 10sec off x 9 rounds
1. barbell z-press
2. side plank left
3. side plank right