Di. 30. Juni
a) mobility 3min
1:00 each
inverted hamstring stretch
crab stretch
calf stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 plank push ups
20sec glute bridge hold
*remaining time bike/ski
c) deadlifts 14min
4-5 sets
5 deadlifts @70-75%
hypertrophy & strength
d) conditioning 18min
for time
4 rounds
20/18cal bike/ski
15 deadlifts 100/80kg
10 ring dips
lactate threshold & aerobic power