Mi. 21. Okt.
a) mobility 3min
1:00 each
hand walk
90/90 hip rotations
lying hip cross over
b) warm up 5min
on every 2:30 x 2 rounds
8 good mornings
8 burpees
30sec plank hold
*remaining time bike/ski
c) deadlift 14min
3 sets
12-10-8 reps @rpe 7-8
hypertrophy
d) conditioning 18min
for time
30sec on/ 30sec off
until completed
40/32cal bike/ski
40 sumo deadlift high pulls 40/30kg
40 burpees over the bar
40/32cal ski/bike
anaerobic capacity