4 sets of:
6 reverse lunges (pro Bein)
rest 90sec. nach beiden Beinen
3 sets of:
20 Double KB-Front Squats
rest 30sec.
8 single leg rom. DL with DB (pro Bein - light)
rest 30sec.
3 sets of:
10-15 Hollow rocks
10 palloff press (pro Seite)
8 sets of:
15sec. on 15sec. off
(YGIG with Partner)
5 sets of:
P. Snatch + H.H.V. Snatch + Snatch @ 65-70%
focus on speed and position
Find a mod./heavy set of 10
6 sets of:
20/15 cal Row
400m run
rest 60sec.
3 sets of:
8-10 lat. Box step ups (pro Bein)
8-12 GHR
1x "Durante Core"