So. 9. Nov.
a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. scap. push ups
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 wall balls
2. 10-15cal row
3. 8-12 bench dips
4. 10-15 double db box step ups (50cm)
5. rest
Sunday Endurance for Open Gym
8–10 sets for time
15 cal ski
12 cal bike
9 cal row
rest 0:45
score: total time
aerobic power [vo2 max]