So. 21. Sep.
a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thruster
2. row
3. plank hold
4. bent over row (empty barbell)
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wallballs
2. 10-15cal row
3. 14-20 weighted sit ups
4. 10-15 barbell bent over row
5. rest
Sunday Endurance for Open Gym
for quality
2:00 row 1:00 rest
4:00 row 1:00 rest
8:00 row 1:00 rest
4:00 row 1:00 rest
2:00 row
[rpe 6-7]
score total meters
aerobic power lactate threshold