Mi. 25. Feb.
a) mobility 3min
1:00 each
thoracic rotation
lat stretch
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 plank push ups
10 ring rows
*remaining time bike/ski
c) bench press 12min
on the 3:00 x 4 sets:
4 close-grip bench press + 8 bench press
@ 57% of 1rm bench press
absolute strength
d) conditioning 16min
for time
20 ring dips
25/20cal bike/ski
25 pull-ups*
20 diamond push ups
25 pull-ups*
25/20cal ski/bike
20 hand release push ups
*rx+ option: chest to bar pull ups
vo2 max & muscular endurance