Sun 23. Mar
a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. ski/bike
3. scap. push ups
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 jumping lunges
2. 10-15cal ski/bike
3. 10-16 db z-press
4. 10-16 side plank (20sec. each side)
5. rest
Sunday Endurance for Open Gym
on the 2:30 x 8 rounds
500/450m row
score: slowest round
(lactate threshold)