So. 30. Nov.
a) mobility 3min
1:00 each
scorpions
handwalk
instep rotation
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. plank hold
4. db deadlifts
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 stationary / bench dips
2. 10-15cal bike
3. 16-20 alternating db snatches
4. 10-15cal ski
5. rest
lactate threshold & muscular endurance
Sunday Endurance for Open Gym
10–20 rounds
0:30 hard [rpe 9]
0:30 easy [rpe 2–3]
choose: run, bike, row or ski
aerobic power [vo2 max]