Wed 26. Nov
a) mobility 3min
1:00 each
scorpions
calf stretch
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
20 single under
*remaining time bike/ski
c) strict press 9min
on the 3:00 x 3 sets
5 tempo strict press at 65%
* 3 seconds up, 3 seconds down
d) conditioning 12min
amrap 12min
8 push jerks 50/35kg
40 double unders
16/12cal bike/ski
score: rounds + reps
aerobic power [vo2 max]
e) shoulder 4min
tabata 20sec on/10sec off
prone press
Skill Class 18:00
push jerk