Sun 23. Feb
a) mobility 3min
1:00 each
samson stretch
calf stretch
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. plank hold
2. scap. push ups
3. ring rows
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 weighted ab mat sit ups
2. 8-15 burpee to target
3. 8-16 db plank row
4. 8-15 box jumps
5. rest
Sunday Endurance for Open Gym
choose your erg
12 sets
2:00 moderate pace [rpe 5-7]
0:30 rest