So. 29. Juni
a) mobility 3min
1:00 each
instep rotation
scorpions
hand walk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. straight leg sit ups
3. bike/ski
4. air squats
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 kb swings
2. 16-20 russian twists
3. 10-15cal bike/ski
4. 30-40sec. wall sit
5. rest
Sunday Endurance for Open Gym
3 sets for total meters
3:00 moderate pace [rpe 5]
3:00 easy pace [rpe 3]
1:30 fast pace [rpe 7]
3:00 easy pace [rpe 3]
0:30 sprint pace [rpe 9]
3:00 easy pace [rpe 3]