So. 14. Dez.
a) mobility 3min
1:00 each
scorpions
sumo squat stretch
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. prone snow angels
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal bike/ski
3. 5-10 strict pull ups
4. 20-30sec hollow hold
5. rest
lactate threshold & muscular endurance
Sunday Endurance for Open Gym
choose your erg
10-15 rounds
1:30 moderate-hard (rpe 6-8)
0:30 easy (rpe 3)
aerobic power