Sun 7. Sep
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. bike/ski
3. scap. push ups
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 8/8 single arm overhead lunges
2. 10-15cal bike/ski
3. 3-5 wall walks
4. 6-10 strict pull ups
5. rest
Sunday Endurance for Open Gym
amrap 40min
20/16cal bike
20/16cal ski