Do. 18. Juni
a) mobility 3min
1:00 each
samson stretch
inverted hamstring stretch
lying hip cross over
b) warm up 5min
on every 2:30 x 2 rounds
30sec plank hold
10 kb deadlifts
10 scap. push ups
*remaining time bike/ski
c) stability 8min
on every 1:00 x 4 sets each
1. 4/4 single leg kb deadlifts
2. 30sec glute bridge hold
d) conditioning 23min
for time
30/24cal ski/bike
40 kb swings
100m suitcase carry
30/24cal bike/ski
40 suitcase kb deadlifts
100m suitcase carry
30/24cal ski/bike
40 kb swings
100m suitcase carry
30/24cal bike/ski
40 suitcase kb deadlifts
100m suitcase carry
kb: 32/24kg
aerobic capacity & muscular endurance