Di. 16. Dez.
a) mobility 3min
1:00 each
90/90 hip rotation
sumo squat stretch
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski
c) back squats 15min
3 sets
5 back squats at 75-85%
d) conditioning 15min
for time
25 toes to bar
25/20cal bike/ski
50 double db front rack lunges 2x15/10kg *
25/20cal ski/bike
25 toes to bar
*rx+ option: overhead lunges
muscular endurance & vo2 max