Di. 1. Sep.
a) warm up 6min
40 on / 20 off x6
1. lat stretch / calf stretch
2. ski / bike
3. plank push ups / squat jumps
b) conditioning 33min
for max reps/cals
1:00 on / 1:00 off x 32 rounds
1. double db push press 2x22,5/15kg
2. cal ski
3. box jumps 60/50cm
4. cal bike
repeatable high-intensity output (aerobic power)