So. 26. Apr.
a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. hollow hold
4. burpees
c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec wall sit
2. 10-15cal bike/ski
3. 6-10 feet elevated ring rows
4. 8-12 double db burpee deadlifts
5. rest
Sunday Endurance for Open Gym
5 rounds
3:00 row
3:00 bike
round 1: rpe 2
round 2: rpe 3
round 3: rpe 4
round 4: rpe 5
round 5: rpe 6
aerobic power [lactate threshold]