Di. 1. Sep.
a) movement prep
teams of two
50"on/10"off
2 rounds
bike
samson stretch/instep stretch + rotation
plank hold/reverse snow angels
b) strength
emom 12min
1. 2 alt turkish get ups
2. 8-10 kb russian twist
c) conditioning
4 rounds for total reps
amrap 2min
10 swings 24/16
10 sit ups
max cal bike
2min rest