Di. 20. Jan.
a) mobility 3min
1:00 each
thoracic rotation
scorpions
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 push ups
10 ring rows
*remaining time bike/ski
c) conditioning 27min
4 rounds
3:00 amrap: cal bike/ski
2:00 amrap: burpee to target
1:00 amrap: strict pull-ups
• rest 1:00 between rounds
score: total reps
aerobic power [lactate threshold]
d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
single leg wall sit