Sun 22. 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. straight leg sit ups
3. scap. pull ups
4. plank push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 box jumps
2. 12-16 gorilla rows
3. 10-15cal bike/ski
4. 10-15 wall balls
5. rest
Sunday Endurance for Open Gym
10 sets
20/16 cal row [rpe 8]
30 seconds rest
score: slowest round