Sun 2. Mar
a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1.box step ups
2. scap. push ups
3. ring rows
4. bike/ski
c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 weighted box step ups
2. 8-16 deficite push ups
3. 8-16 gorilla rows
4. 8-16cal bike/ski
5. rest
Sunday Endurance for Open Gym
1-2-3-4-5-4-3-2-1min bike [rpe 5-6]
rest 30sec. after each set