So. 22. Feb.
a) mobility 3min
1:00 each
instep rotation
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. bike/ski
3. straight leg sit ups
4. squat jumps
c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 gorilla rows
2. 10-15cal bike/ski
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest
Sunday Endurance for Open Gym
choose: run, bike, row, or ski
[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves
[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9
aerobic power [lactate threshold]