So. 27. Juli
a) mobility 3min
1:00 each
lat stretch
samson stretch
scorpion
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ski/bike
3. ring rows
4. step back lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal ski/bike
3. 8-12 strict pull ups
4. 12-20 jumping lunges
5. rest
Sunday Endurance for Open Gym
on the 8:00 x 5-10 rounds
1000/900m row or 800m run
remaining time bike [rpe 2-3]