Fri 23. Jan
a) mobility 3min
1:00 each
instep rotation
hand walk
lat stretch on box
b) warm up 5min
40sec on /20sec off
1. bike
2. box step ups
3. ski
4. burpees
5. row
c) squat 13min
on the 2:30 x 5 sets
3 front squats + 6 back squats
barbell: 55% of 1rm back squat
absolute strength
d) conditioning 15min
2:00 amrap: bike ski
rest 1:00
2:00 amrap:
10 single db box step-ups 22,5/15kg
10 burpee box jumps 60/50cm
rest 1:00
2:00 amrap: ski bike
rest 1:00
2:00 amrap:
10 single db box step-ups
10 burpee box jumps
rest 1:00
2:00 amrap: row cal
score: total reps
aerobic power [vo2 max]