So. 30. März
a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. kb deadlifts
3. scap. push ups
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 box jumps
2. 15-20 kb swings
3. 10-15 bench dips
4. 8-12 strict knee to chest
5. rest
Sunday Endurance for Open Gym
for time
250/200cal row
performed as: 60sec. on/ 30sec. off
[rpe 8]