Sun 4. May
a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
calf tretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. air squats
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 10-15cal row
3. 10-16 single arm db thruster
4. 15-20 box jumps
5. rest
Sunday Endurance for Open Gym
on the 5:00 x 6-12 rounds
400 meter run
max. cal row