Do. 11. Juni
a) mobility 3min
1:00 each
samson stretch
90/90 hip rotation
lying hip cross over
b) warm up 5min
on every 2:30 x 2 rounds
10 cossack squats
10 good mornings
10 burpees
*remaining time bike/ski
c) sumo deadlift 12min
on the 1:00 x 12 sets
2 sumo deadlifts
(build in weight)
strength
d) conditioning 9min
on every 1:30 x 6 rounds
18 alternating db hang snatches 22,5/15kg
max cal bike/ski
score: total cals
glycolytic power
e) core 6min
on every 00:45 x 8 sets
8 single arm plank rows
(alternate arms each set)