So. 14. Juni
a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. ring rows
4. reverse lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec handstand hold
2. 10-15cal row
3. 6-8 feet elevated ring rows
4. 10-14 db reverse lunges
5. rest
Sunday Endurance for Open Gym
threshold pyramids protocol
choose: run, bike, row, or ski
1-2-3-4-3-2-1 minutes work [rpe 7-8]
1-2-3-4-3-2-1 minutes easy [rpe 1-2]
aerobic power [lactate threshold]