So. 31. Aug.
a) mobility 3min
1:00 each
hand walk
lat stretch
calf stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. box step ups
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 8/8 single arm strict press
2. 10-15cal row
3. 15-20 box jumps
4. 8-10 chin ups
5. rest
Sunday Endurance for Open Gym
5-10 sets
2:00 bike
1:00 rest