Sun 6. Apr
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. bike/ski
3. scap. push ups
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 db box step ups
2. 10-15cal bike/ski
3. 12-20 wall balls
4. 20sec. copenhagen plank (each side)
5. rest
Sunday Endurance for Open Gym
choose your erg!
8 sets for calories
1:40 work [rpe 6-7]
0:20 rest