So. 20. Juli
a) mobility 3min
1:00 each
lat stretch
samson stretch
hand walk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ski/bike
3. box step ups
4. bent over row
c) conditioning 35min
emom 35min (7 rounds)
1. 12-15 bench dips
2. 10-15cal ski/bike
3. 16-20 db box step ups
4. 8-12 barbell bent over row
Sunday Endurance for Open Gym
rowing conditioning
1000/900m fast [rpe 7-8]
500/450m easy [rpe 3-4]
750/675m fast [rpe 7-8]
750/675m easy [rpe 3-4]
500/450m fast [rpe 7-8]
1000/900m easy [rpe 3-4]
250/225m fast [rpe 7-8]
1250/1125m easy [rpe 3-4]
aerobic power [vo2 max]