Mo. 29. Sep.
a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
10 air squats
*remaining time bike/ski
c) strict press 14min
set 1: 6 strict press at 75%
set 2: 4 strict press at 80%
set 3: 2 strict press at 85%
d) conditioning 12min
8 rounds
0:20 bike/ski cal
0:10 rest
- 0:30 rest -
4 rounds
0:20 push press*
0:10 rest
0:20 front squats
0:10 rest
- 0:30 rest -
8 rounds
0:20 ski/bike cal
0:10 rest
barbell: 35/25kg
score: total reps/cals
*rx+ option: handstand push ups
Skill Class 18:00
push press + front squat