Tue 17. Feb
a) mobility 3min
1:00 each
hand walk
scorpions
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 double db deadlifts
5/5 single db hang snatches
*remaining time bike/ski
c) conditioning 28min
4 x 4:00 amrap
12/10cal ski/bike
10 db reverse lunges*
5 devil press
rest 4:00 between amraps
*pick up where you left off
*rx+ option: db front rack lunges
dumbbells: 2x22,5/15kg
score: rounds + reps
aerobic power [vo2 max]
d) core 4min
tabata (20sec on / 10sec off) x8 rounds
side plank