So. 15. Feb.
a) mobility 3min
1:00 each
instep rotation
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. plank push ups
2. bike/ski
3. ring row
4. reverse lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 14-20 goblet reverse lunges
5. rest
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]