Di. 14. Okt.
a) mobility 3min
1:00 each
samson Stretch
hand walk
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 elbow rotations
10 scap. push ups
*remaining time bike/ski
c) stability 13min
3 sets
5/5 tempo barbell front rack split squats
*(3 seconds down, 3 seconds up)
(build in weight)
d) conditioning 17min
amrap
4 x 2:00 intervals
15/12cal bike/ski
8 wall walks
• rest 3:00 between intervals
• pick up where you left off
score: rounds + reps