So 9. Aug
a) movement prep
50"on/10"off
high knees
samson stretch
hip crossover
b) skill: knees to elbows
c) conditioning
emom 28min
10-15 hand release push ups
15-20 plate overhead lunges
15/10 ski
10-15 knees to elbows
ENDURANCE
a) movement prep
3 rounds
40"on/10"off
row 24/26/28s/m
instep stretch + rotation/handwalk/dynamic bridge
b) prehab
tabata
hollow hold
arch hold
c) conditioning
3 rounds
1000/800m row
60sec rest
500/400m row
30sec rest
250/200 row
2min rest
time cap 32min