Thu 12. Aug
a) warm up 6min
amrap 6min
12/8cal row
8 down ups
8 samson stretch
b) strength 16min
emom 16min
1. 6-8 half kneeling db shoulder press/side 15/10
2. 6-8 db windmill/side 15/10
3. 30" db flutterkicks in hollow position 15/10
4. 30" weighted glute bridge with 2sec pause on top 15/10
c) conditioning 12min
amrap 12min
20/15cal row
10 burpees over erg
10 db overhead lunges 22,5/15
scale burpees, db frontrack lunges, 15/10