So. 3. Mai
a) mobility 3min
1:00 each
hand walk
samson Stretch
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. shoulder taps
2. bike/ski
3. ring rows
4. reverse lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 10-16 goblet reverse lunges
5. rest
Sunday Endurance for Open Gym
4 rounds
1km run
1km row
aerobic capacity