Mi. 29. Apr.
a) mobility 3min
1:00 each
sumo squat stretch
thoracic rotation
samson stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
15sec deep squat hold
*remaining time bike/ski
c) back squat 15min
build to a heavy 5-rep back squat
absolute strength
d) conditioning 16min
for time
4 rounds
30/24cal ski/bike
15 front squats
-rest 1:00 between rounds-
barbell: 50/35kg
score: total time (including rest)
aerobic power [vo2 max]