Mon 22. Sep
a) mobility 3min
1:00 each
hamstring stretch on box
samson stretch
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 box step ups
10 burpees
*remaining time bike/ski
c) deadlift 14min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%
d) conditioning 13min
for time
25/20 cal bike/ski
50 alternating db snatches 22,5/15kg
30 burpee box jumps 60/50cm
50 alternating db snatches
25/20 cal ski/bike
e) core 4min
tabata (20sec on /10sec off) x 8 rounds
1. russian twists
2. plank hold
Skill Class 18:00
db snatch