So. 1. Feb.
Heute ist der letzte Tag der HiLife Challenge 2026. HERZLICHEN GLÜCKWUNSCH an alle Teilnehmenden! Seid stolz auf Euch!
a) mobility 3min
1:00 each
instep rotation
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. ring rows
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal row
3. 8-10 strict pull ups
4. 12-16 db box step ups
5. rest
Sunday Endurance for Open Gym
“norwegian 4x4 intervals”
• choose: run, bike, row, or ski
4 sets:
4:00 hard [rpe 8-9]
3:00 easy or rest [rpe 1-2]