So. 6. Sep.
a) movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups
b) skill: kb high pull
c) conditioning
emom 30min
1. 12/10cal bike
2. 12-14 kb high pulls
3. 20 squats
4. 10-14 knee raises
5. 12-14 push ups
6. rest
ENDURANCE
a) movement prep
2 rounds
50"on/10"off
ski
samson stretch
bike
dynamich bidge
b) conditioning
6 sets
2min on/1min off
ski
bike
*start @60% and get faster per set
e.g.
male rx
ski
1. set @2:10/500m
2. set @2:05/500m
3. set @2:00/500m
4. set @1:55/500m
5. set @1:50/500m
6. set @1:45/500m
bike
1. @55rpm
2. @60rpm
3. @63rpm
4. @68rpm
5. @70rpm
6. @73rpm
female rx
ski
1. set @2:20/500m
2. set @2:15/500m
3. set @2:10/500m
4. set @2:05/500m
5. set @2:00/500m
6. set @1:55/500m
bike
1. @50rpm
2. @53rpm
3. @57rpm
4. @60rpm
5. @64rpm
6. @68rpm