So. 25. Mai
a) mobility 3min
1:00 each
hand walk
instrep rotation
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. step back lunges
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 12-18 jumping lunges
4. 20 russian twists
5. rest
Sunday Endurance for Open Gym
on the minute x 20sets
40sec work [rpe 6-7]
20sec rest