So. 15. März
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. kb deadlifts
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 15-20 kb swings
4. 15-20 box jumps
5. rest
Sunday Endurance for Open Gym
bike,ski or row
2:00 work, 1:00 rest
4:00 work, 1:00 rest
6:00 work, 1:00 rest
4:00 work, 1:00 rest
2:00 work
rpe: 6-7
aerobic power [lactate threshold]