Sun 16. Mar
a) mobility 3min
1:00 each
samson stretch
calf stretch
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. ski/bike
3. kb deadlifts
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 box jumps
2. 10-15cal ski/bike
3. 10-16 kb swings
4. 10-16 weighted sit ups
5. rest
Sunday Endurance for Open Gym
4 sets
800 meter run or 1000/900m row
[rpe 7-8]
rest 2 minutes between sets