So. 13. Sep.
a) mobility 3min
1:00 each
hand walk
lat stretch
samson stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. reverse lunges
2. row
3. ring rows
4. burpees
c) conditioning 35min
emom 35min (7 rounds)
1. 14-20 goblet reverse lunges
2. 10-15cal row
3. 6-8 stricht chin ups
4. 8-12 devil presses
5. rest
Sunday Endurance for Open Gym
10-20 rounds
0:30 hard [rpe 9]
0:30 easy [rpe 2-3]
choose: run, bike, row, or ski
aerobic power [vo2 max]