Di. 11. Nov.
a) mobility 3min
1:00 each
samson stretch
lat stretch
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
12/10 cal bike/ski
10 box step ups
*remaining time plank hold
c) back squats 15min
6 sets
3 back squats
(build in weight at 65-80%)
d) conditioning 15min
on every 2:30 x 6 rounds
24 sit ups
12 db box step ups 22,5/15kg 60/50cm
max cal bike/ski
score: total cal
lactate threshold