Mi. 13. Jan.
a) movement prep
amrap 5min
10 prisoner good mornings
8 samson stretch
6 handwalks
b) strength
4 sets
10 db/kb split stance rom deadlift/side
20 db/kb alt renegade row
60"rest
no equipment prisoner good mornings, alt high plank to sideplank on hands
c) conditioning
6 rounds
for time
12 alt db/kb snatches
12 single arm db/kb overhead lunges
no equipment push ups, jumping lunges