Sun 12. Apr
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. bike/ski
3. ring rows
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 6-10 strict chin ups
4. 12-20 db box step ups (50cm)
5. rest
Sunday Endurance for Open Gym
3-4 rounds:
8:00 moderate-hard [rpe 6-7]
2:00 easy [rpe 2-3]
choose: run, bike, row, or ski
aerobic power [lactate threshold]