Di 5. Dez
a) mobility 3min
1:00 each
elbow instep rotation
warrior squat
hip crossovers
b) warm up 4min
on every 2:30 x 2
10/8 cal bike
10 front squats (empty bar)
remaining time plank
into
10/8 cal ski
10 strict press
remaining time plank
c) back squat 15min
4 sets
6 tempo back squats @ 65%
5 sec bottom hold
d) conditioning 15min
for time
2 rounds
20/16 cal bike
20 thrusters 40/30kg
into
2 rounds
20/16 cal ski
20 sumo deadlift high pulls 40/30kg