Tue 19. May
a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over
b) warm up 6min
30sec on / 15sec off x8 rounds
1. burpees
2. bike
3. plank hold
4. reverse lunges
c) lunges 15min
4 supersets
8 back rack reverse lunges @rpe 6-7
12-15 partial goblet squats
hypertrophy & strength
d) conditioning 12min
40sec on / 20sec off x 12 rounds
for max reps/cals
1. front squats 40/30kg
2. cal bike
3. burpees over the bar
score: total reps/cals
aerobic power
e) posterior chain 4min
30sec on / 10sec off x 5 sets
chinese plank hold