Wed 11. Feb
a) mobility 3min
1:00 each
sumo squat stretch
scorpions
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 prone snow angels
30sec plank hold
*remaining time bike/ski
c) squats 12min
on the 2:00 x 6 sets:
2 front squats + 4 back squats
@70% of 1rm back squat
absolute strength
d) conditioning 15min
4 x 3:00 amrap:
30 double unders
15 push press 40/30kg
25/20 cal ski/bike
rest 1:00 between amraps
* pick up where you left off
score: rounds + reps
aerobic power [vo2 max]
Skill Class 18:00
push press + front squat