So. 28. Juni
a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. plank hold
2. row
3. ring rows
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 10-15cal row
3. 6-8 strict chin ups
4. 10-14 double db box step ups (50cm)
5. rest
Sunday Endurance for Open Gym
zone 2 (heat) training
3:00 bike
3:00 ski
3:00 row
for 39-60min
@ rpe 3-4