So. 9. Aug.
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. kb deadlifts
4. box step ups
c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal row
3. 15-20 russian kb swings
4. 15-20 box jumps
5. rest
Sunday Endurance for Open Gym
5 rounds for time
200m ski
– rest :30 between rounds
4 rounds for time
400m ski
– rest 1:00 between rounds
3 rounds for time
600m ski
– rest 1:30 between rounds