Mi. 11. Nov.
a) mobility 4min
1:00 each
hamstring stretch on box
calf stretch
instep rotations
lying hip cross over
b) warm up 4min
amrap 4min
10/8cal row
10 squat jumps
10 good mornings
c) deadlift 14min
3 sets
12-10-8 reps @rpe 7,5-8,5
hypertrophy
d) conditioning 15min
amrap 3min x 5 rounds
15 box jumps 60/50cm
10 deadlifts 100/70kg*
max cal row in remaining time
score: total cals
*rx+: 110/80kg
aerobic power & explosive power capacity
Weekly Overview