Sun 27. Apr
a) mobility 3min
1:00 each
samson stretch
instep rotations
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. plank hold
4. lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 10-15 weighted sit ups
4. 10-16 goblet step back lunges
5. rest
Sunday Endurance for Open Gym
echo bike
6 sets
2:00 at a moderate pace [rpe 6]
1:00 at an easy pace [rpe 3]
0:45 at a moderate pace [rpe 6]
0:15 at a sprint pace [rpe 9]
rest 1:00 between sets
aerobic power [lactate threshold]