Thu 9. Apr
a) mobility 3min
1:00 each
instep rotation
lat stretch
handwalk
b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 double db deadlifts
10 push ups
*remaining time bike/ski
c) bench press 15min
3 sets
5 bench press at 80%
1 drop set
max reps at 50%
absolute strength
d) conditioning 15min
14-12-10-8
v-ups
cal ski*
directly into…
14-12-10-8
double db hang power snatch 2x15/10kg
cal bike*
*womens calories: 11-9-7-5
aerobic power [vo2 max]