Di. 31. März
a) mobility 3min
1:00 each
instep rotation
lat stretch
sumo squat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 elbow rotations
30sec plank hold
*remaining time bike/ski
c) front squat 14min
3 sets
3 front squats at 77-82%
absolute strength
d) conditioning 10min
10:00 amrap
8 db reverse lunges
10/8 cal ski/bike
8 db reverse lunges
10/8cal bike/ski
dumbbells: 2x 15/10kg
aerobic power [vo2 max]
e) triceps 5min
as many sets as possible
10 single db overhead triceps extension
10 diamond push ups