30. Juni 2022
Jun
30
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
-3 Rope climb Box technique pulls
– 3 DB deadlifts
– 3 DB cleans
– 3 Burpee DB clean
– 3 Box jumps
*Hold every rep for 2 seconds at peak contraction
Score: Each round for time
Scaling options
Beginner
2 Lying Rope Climb to Stand
10 Burpee DB clean@ moderate
16 Box jumps
Intermediate
1 Rope Climbs
15 Burpee DB clean 2 x 22.5/15 kg
21 Box jumps 24/20"