Mo 11. Jan
a) movement prep
2 rounds
30"on/15"off
mountain climbers
sumo squat stretch
handwalk + push ups
b) strength
3 sets
30"on/15"off
kb/db alt cossack squats
kb/db hollow position floor press/side
no equipment cossack squats, top of push up hold, bottom of push up hold
c) conditioning
3 rounds
for total reps
3min on/1min off
21 squats
15 sit ups
9 push ups