So. 18. Okt.
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. burpees
c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal bike/ski
3. 8-12 ring rows
4. 8-12 double db burpee deadlifts
5. rest
Sunday Endurance for Open Gym
6 rounds for max cals
30sec bike
30sec rest
2:00 rest
6 rounds for max cals
20sec bike
40sec rest