Sun 19. Apr
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. hollow hold
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 16-20 wall balls
2. 10-15cal bike/ski
3. 6-10 strict toes to bar
4. 10-15 double db bent over row
5. rest
Sunday Endurance for Open Gym
on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]
aerobic power [lactate threshold]