So. 7. Juni
a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. straight leg sit ups
4. scap. push ups
c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec (weighted) wall sit
2. 10-15cal row
3. 7-10 strict toes to bar
4. 8-15 bench dips
5. rest
Sunday Endurance for Open Gym
5 rounds for distance:
1:40 row, bike, ski, or run
:20 rest
2:00 rest
4 rounds for distance:
1:40 row, bike, ski, or run
:20 rest