Sun 9. Mar
a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. scap. push ups
3. step back lunges
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 burpee to target
3. 10-16 goblet step back lunges
4. 16-20 russian twists (plate)
5. rest
Sunday Endurance for Open Gym
bike or run for total distance:
1min work, 2min rest
3min work, 2min rest
5min work, 2min rest
3min work, 2min rest
1min work
[rpe 7-8]