Tue 9. Dec
a) mobility 3min
1:00 each
samson stretch
seated pike stretch
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 straight leg sit ups
10 scap. push ups
*remaining time bike/ski
c) conditioning 30min
on the 3:00 x 10 sets (each for time)
set A: 25/20cal bike 12 toes to bar
set B: 25/20cal ski 12 single db overhead lunges 22,5/15kg
alternate between sets a & b
score: sum of slowest set a + slowest set b
aerobic power [lactate threshold]