Fr. 22. Jan.
a) movement prep
amrap 5min
5 sumo squat stretch
5 handwalk + push ups
5 dynamic bridge
b) strength
4 sets
30"plank ups
30"quadruped shoulder tabs
30"bottom of push up hold
30"rest
c) conditioning
5 rounds
for time
20 single arm db/kb thruster
20 sit ups
no equipment squats