Sun 25. Jan
a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thruster
2. bike/ski
3. straight leg sit ups
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal bike/ski
3. 8-10 strict toes to bar
4. 8-10 double db bent over row
5. rest
Sunday Endurance for Open Gym
choose: run, bike, row, or ski
10 rounds
2:00 work [rpe 6-7]
0:30 rest
aerobic power [lactate threshold]