Sun 28. Dec
a) mobility 3min
1:00 each
scorpions
sumo squat stretch
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. prone snow angels
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 bench dips
2. 10-15cal bike/ski
3. 5-10 strict pull ups
4. 15-20 box jumps
5. rest
lactate threshold & muscular endurance
Sunday Endurance for Open Gym
10-15 rounds (erg of choice)
1:30 moderate-hard [rpe 6-8]
0:30 easy [rpe 3]
aerobic power