So. 29. März
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. scap. push ups
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec (weighted) wall sit
2. 10-15cal bike/ski
3. 10-15 db push ups
4. 12-18 kb gorilla rows
5. rest
Sunday Endurance for Open Gym
5 sets
3:00 bike [rpe 6-7]
rest 1:30 between sets
aerobic power [lactate threshold]