So. 13. Apr.
a) mobility 3min
1:00 each
sumo squat stretch
scorpions
handwalk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. scap. push ups
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 30sec (weighted) wall sit
2. 10-15cal row
3. 10-15 double db push press
4. 10-15 v-ups
5. rest
Sunday Endurance for Open Gym
for time
300/240cal echo bike
performed as
2min work [rpe 8]
1min rest
aerobic power [vo2 max]