Sun 15. Jun
a) mobility 3min
1:00 each
instep rotation
scorpions
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. bike/ski
3. straight leg sit ups
4. plank push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec. wall sit
2. 10-15cal bike ski
3. 6-10 strict knee to chest
4. 10-15 bench dips
5. rest
Sunday Endurance for Open Gym
3 sets:
600m run at moderate pace [rpe 6]
90 seconds rest
directly into...
3 sets:
200m run at faster pace [rpe 8]
90 seconds rest
directly into...
3 sets:
400m run at fast pace [rpe 7]
90 seconds rest
directly into...
3 sets:
100m run at fastest pace [rpe 9]
90 seconds rest
*substitution:
750/675m row = 600m run
250/125m row = 200m run
500/450m row = 400m run
125/100m row = 100m run
score: total time (time cap: 40 minutes)