Fr. 27. März
a) mobility 3min
1:00 each
calf stretch
lat stretch
sumo squat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
20 single unders
*remaining time bike/ski
c) back squats 15min
3 sets
5 back squat at 83%
1 drop set
max reps at 50%
absolute strength
d) conditioning 14min
4 rounds for time
60 double unders
8 front squats 60/40kg
12/10 cal ski/bike
aerobic power [vo2 max]