Sun 3. Aug
a) mobility 3min
1:00 each
lat stretch
samson stretch
scorpion
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ski/bike
3. box step ups
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 20-30sec ring dip support hold
2. 10-15cal ski/bike
3. 16-20 double db box step ups
4. 14-20 mountain climbers
5. rest
Sunday Endurance for Open Gym
choose row/ski/run
5 sets
600m [rpe 3]
400m [rpe 5]
200m [rpe 7]
rest 1 minute between sets
score: total time including rest