Sat 24. Jan
a) mobility 3min
1:00 each
hand walk
lying hip cross over
instep rotation
b) warm up 5min
amrap 5min
10 prone Snow Angels
10 db deadlifts
*partner is biking
c) conditioning 30min
in teams of 2
for time
4 rounds
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
80/72/64 bike
3 rounds
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
60/54/48cal bike
2 rounds
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
40/36/32cal bike
1 round
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
20/18/16cal bike
aerobic power [lactate threshold]