Programming CrossBuilding 28.02.2018

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Skill

10 Hip Mobility Drill 5 Squat Mobility Drill 10 Burpee Dog Drill 3 Rounds of 5 Good Morning Deadlifts 5 Hip Thrusts 3 Hang High Pulls

C) Strength

Deadlift 2×3 50% 5×75% of 90% of 1 RM 3×85% of 90% of 1 RM RMx95% of 90% of 1 RM

D) Cooldown

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