So. 2. Nov.
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. straight leg sit ups
4. push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 10-15 double db push press
5. rest
Sunday Endurance for Open Gym
for time
5:00 row 1000 meter run
4:00 row 800 meter run
3:00 row 600 meter run
2:00 row 400 meter run
1:00 row 200 meter run
row: rpe 7-8
run: rpe 2-3
score: total row meters
aerobic power [vo2 max]