Fr 8. Jan
a) movement prep
3 rounds
25 jumping jacks
5 sumo squat stretch
b) strength
4 sets
5-10 goblet squats (5sec hold in bottom)
10-20 hollow rocks
c) conditioning
for time
21, 18, 15, 12, 9, 6, 3 reps
single arm db thruster
V-ups
no equipment squats