Do. 5. Feb.
a) mobility 4min
lat stretch
hand walk
lying hip crocs over
90/90 hip rotation
b) warm up 4min
amrap 4min
10/8cal row
10 good mornings
10 straight leg sit ups
c) conditioning 22min
[6:00 amrap]
18-15-12:
deadlifts, 80/60kg
v-ups
cal row in remaining time
rest 2:00 -
[6:00 amrap]
15-12-9:
deadlifts, 90/65kg
v-ups
cal row in remaining time
rest 2:00 -
[6:00 amrap]
12-9-6:
deadlifts, 100/70kg
v-ups
cal row in remaining time
score: total row cal
aerobic power [lactate threshold]
d) posterior chain 6min
3-4 sets
8-10 hamstring curls on rower