Wed 14. Jan
a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
thoracic rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 reverse lunges
10 push ups
*remaining time bike/ski
c) squat 12min
on the 2:00 x 6 sets
2 front squats + 4 back squats
barbell: 60% of 1rm back squat
absolute strength
d) conditioning 13min
06:00 amrap
max cal ski
every 2:00 (starting at 0:00):
18 reverse lunges 2x22,5/15kg
1min rest
06:00 amrap
max cal bike
every 2:00 (starting at 0:00):
10 double db thruster 2x22,5/15kg
score: total cal
aerobic power [vo2 max]