So. 31. Mai
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. plank hold
4. air squats
c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec handstand hold
2. 10-15cal row
3. 8-10 feet elevated ring rows
4. 12-20 goblet squats
5. rest
Sunday Endurance for Open Gym
2 sets:
3:00 echo bike at rpe 4
3:00 echo bike at rpe 5
3:00 echo bike at rpe 6
3:00 echo bike at rpe 7
- rest 2:00 between sets
aerobic power [lactate threshold]