Fr. 29. Jan.
a) movement prep
amrap 5min
20 jumping jacks
5 handwalk
10 twisted cross
b) strength
4 sets
6 dive bomber push ups
8 diamond push ups
10 box/chair dips
60"´"plank hold
60"rest
scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups
c) conditioning
20-18-16-14-12-10-8-6-4-2 reps
single arm db/kb push press
sit ups
30 double unders b/w sets
no equipment chair dips, jumping jacks