So. 23. Nov.
a) mobility 3min
1:00 each
calf stretch
lat stretch
sumo squat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball squats
2. row
3. straight leg sit ups
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest
Sunday Endurance for Open Gym
for quality
300-600-900-600-300m row [rpe 6-7]
100-200-300-200-100m row [rpe 2-3]
score: total time
aerobic power [lactate threshold]