So. 30. Aug.
a) mobility 3min
1:00 each
hand walk
lat stretch
calf stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. scap. push ups
4. burpees
c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec (weighted) wall sit
2. 10-15cal row
3. 4-8 ring dips
4. 10-15 burpee box get over 60/50cm
5. rest
Sunday Endurance for Open Gym
10 rounds
2:00 work [rpe 6-7]
0:30 rest
choose: row, bike, ski, run
aerobic power [lactate threshold]