So. 4. Okt.
a) mobility 3min
1:00 each
sumo squat stretch
samson stretch
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thrusters
2. ski
3. ring rows
4. side plank
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 12-15cal ski
3. 6-10 strict pull ups
4. 20-30 russian twists
5. rest
Sunday Endurance for Open Gym
on the 8:00 x 5-10 rounds
800m run or ski
bike in remaining time [rpe 2-3]
aerobic endurance