So 2. Aug
a) movement prep
2 rounds
30"on/10"off
down ups
samson stretch
b) skill: row
c) conditioning
5 rounds
60"on/30"off
bike
goblet lunges
row
burpees
ENDURANCE
a) movement prep
teams of two
6 rounds
40"on/10"off
ski/row/bike
instep stretch + rotation
b) prehab
2 rounds
30"on/10"off
marching plank
reverse snow angels
c) conditioning
teams of two
5 rounds
3min ski
2min row
1min bike
3min rest
rx male
ski 2:10/500m
row 2:00/500m
bike 75rpm
rx female
ski 2:20/500m
row 2:10/500m
bike 65rpm
scaled male
ski 2:20/500m
row 2:10/500m
bike 70rpm
scaled female
ski 2:30/500m
row 2:20/500m
bike 55rpm