Sun 10. Aug
a) mobility 3min
1:00 each
hand walk
instep rotation
scorpion
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. ring row
4. scap. push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 wall balls
2. 10-15cal row
3. 8-12 strict pull ups
4. 20sec side plank (each side)
5. rest
Sunday Endurance for Open Gym
for quality
10-8-6-4-2 min bike
5-4-3-2-1 min row