General WarmUp
3 Rounds
40sec Low box runners - see link
30sec Reverse plank
40sec lateral speed skaters
30sec Odd Object Good Mornings
Mobility
90 sec per side Hip stretch
45-60 sec per side Samson stretch
Specific WarmUp
3 Sets
7 / 7 Single leg glute bridge
7 Tempo squats @3sec down
7 Jumping Squats
Strength / Skill
8' EMOM
5-7 Loaded squats @3sec down
Falls kein Gewicht zur Hand, 5-10 Jumping Squats, so hoch es geht
In remaining time wall sit, keine Pause zwischen den Sets
WorkOut
4x3' AMRAP
20-30 lateral Speed skaters
10/side single leg Box step ups
—> Stuhl oder Hocker nehmen
in remaining time:
Max Scissors
1' rest between AMRAPs
Cooldown
Lower Body Row