Di. 21. Juli
a) mobility 3min
1:00 each
sumo squat stretch
instep rotation
lat stretch
b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 ring rows
*remaining time bike/ski
c) front squats 15min
4-5 sets
5 front squats @75-77%
hypertrophy & strength
d) conditioning 15min
amrap 15min
12 pull ups
12 double db reverse lunges 2x22,5/15kg
12/10cal bike/ski
aerobic power & muscular endurance