So. 26. Juli
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. plank shoulder taps
c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 12-16 kb gorilla rows
5. rest
Sunday Endurance for Open Gym
on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]
aerobic power [lactate threshold]