Sun 19. Jan
HiLife Challenge DAY 14
a) mobility 3min
1:00 each
scorpions
samson stretch
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. box step ups
3. plank hold
4. scap. push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 kb box step ups 50cm
3. 8-15 knee to elbow
4. 8-15 bench dips
5. rest
Sunday Endurance for Open Gym
lactate threshold
8min row calories, 4min recovery echo bike
6min row calories, 3min recovery echo bike
4min row calories, 2min recovery echo bike
2min row , 1min recovery echo bike
row: rpe 5-6
bike: rpe 2-3