Sun 5. Oct
a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. ring rows
4. air squats
c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 8-12 barbell bent over row
4. 12-18 goblet squats
5. rest
Sunday Endurance for Open Gym
4 rounds
2:00 bike
400m run
1:00 rest
round 1: easy
round 2: moderate
round 3: hard
round 4: very hard