So. 28. Sep.
a) mobility 3min
1:00 each
hand walk
calf stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. row
3. scap. push ups
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 kipping pull ups
2. 10-15cal row
3. 12-18 deficit push ups
4. 15-20 box jumps
5. rest
Sunday Endurance for Open Gym
8-10 sets
0:45 bike
1:15 rest
score: total meters/calories