Sun 16. Nov
a) mobility 3min
1:00 each
calf stretch
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. air squats
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 3-7 wall walks
2. 10-15cal bike/ski
3. 15-20 kb goblet squats
4. 8-12 double db bent over row
5. rest
Sunday Endurance for Open Gym
“norwegian 4x4 intervals”
choose: run, bike, row, or ski
main set
4 sets:
4:00 hard [rpe 8-9]
3:00 easy or rest [rpe 1-2]
cooldown
2:00 easy [rpe 2-3]
2:00 slower [rpe 1-2]
aerobic power [vo2 max]