So. 8. Juni
a) mobility 3min
1:00 each
hand walk
calf stretch
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. box step ups
3. scap. pull ups
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 15-20 box jumps
3. 6-10 supinated strict pull ups
4. 18-24 mountain climbers
5. rest
Sunday Endurance for Open Gym
for time
3 rounds
20/16 cal row
rest 1 minute
40/32 cal row
rest 2 minutes
60/48 cal row
rest 3 minutes
[rpe 7–8]