Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge
Mobility 2 x 1 min each
Back Rack Position
5+5 Scorpion
Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%
Strength E3MO3M
12 @ 70%
11 @ 70%
10 @ 65%
Cool Down 5 min
5+5 T-Spine Rotation
5+5 Glute Stretch ↔ Quad Stretch