So. 5. Juli
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. hollow hold
4. reverse lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 8-10 strict toes to bar
4. 12-16 reverse lunges
5. rest
Sunday Endurance for Open Gym
5:00 ski at rpe 5
4:00 ski at rpe 6
3:00 ski at rpe 7
2:00 ski at rpe 8
1:00 ski at rpe 9
-rest 1:00 between each effort
aerobic power [lactate threshold]