Fr. 16. Jan.
a) mobility 3min
1:00 each
seated pike stretch
90/90 hip rotation
lying hip cross over
b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski
c) deadlift 12min
on the 2:00 x 6 sets
2 sumo deadlifts + 4 conventional deadlifts
barbell: 60% of 1rm deadlift
absolute strength
d) conditioning 15min
6 x 2:00 amrap
5-6-7-8-9-10 toes to bar
10-9-8-7-6-5 deadlifts 100/70kg
cal bike/ski in remaining time
• rest 00:30 between amraps
score: total cal
aerobic power [vo2 max]