So 10. Jan
a) movement prep
3 rounds
10 instep stretch + rotation
10 prisoner good mornings
10 dynamic bridge
b) strength
4 sets
10 alt weighted reverse lunges
10 weighted glute bridge
60"rest
no equipment reverse lunges, glute bridge
c) conditioning
amrap 15min
10 kb/db swings
10 goblet lunges
no equipment burpees, lunges