So. 6. Juli
a) mobility 3min
1:00 each
lat stretch
scorpions
hand walk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. db deadlifts
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal row
3. 16-20 alt. db snatches 22,5/15kg
4. 8-12 feet elevated ring ring rows
5. rest
Sunday Endurance for Open Gym
8min bike
8min row
8min bike
rest 2min between movements
[rpe 6]