So. 22. 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. bike/ski
3. barbell row
4. reverse lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 20-40sec handstand hold
2. 10-15cal bike/ski
3. 6-8 strict chin ups
4. 14-18 double db box step ups (50cm)
5. rest
Sunday Endurance for Open Gym
on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]
score: slowest row time
aerobic power [lactate threshold]