So. 8. Nov.
a) mobility 3min
1:00 each
hand walk
lat stretch
instep rotation
b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. plank hold
4. burpees
c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal row
3. 8-10 single leg deadlifts
4. 8-12 burpee box jumps
5. rest
Sunday Endurance for Open Gym
for time
1000/800m row
rest 1:00
2000/1600m row
rest 2:00
3000/2400m row
rest 3:00
4000/3200m row