Di. 12. Mai
a) mobility 3min
1:00 each
samson stretch
seated pike stretch
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
20sec hollow hold
*remaining time bike/ski
c) strict press 15min
4 super sets:
8 strict press @ rpe 6-7
12-15 db lateral raises
hypertrophy & strength
d) conditioning 16min
amrap 16min
16 toes to bar
16 push press 50/35kg
every 2:00 [starting at 0:00]:
12/10cal bike/ski
score: rounds + reps
aerobic power [lactate threshold]