So. 21. Juni
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
samson stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. push up to down dog
2. row
3. straight leg sit ups
4. air squats
c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 10-15cal row
3. 6-8 strict toes to bar
4. 10-16 goblet squats
5. rest
Sunday Endurance for Open Gym
5:00–10:00 row [rpe 2-3]
into
6 rounds
3:00 bike [rpe 2-3]
1:00 row [rpe 5-6]
into
5:00–10:00 bike [rpe 2-3]