Sa. 30. Jan.
a) movement prep
emom 8min
1. 4 down ups + 6 instep stretch + rotation
2. 6 sumo squat stretch + 6 dynamic bridge
b) conditioning
emom 30
1. 4 burpees + 6 alt db/kb snatches
2. 10 sit ups + 6 weighted step ups
3. 6 db/kb goblet squats + 20 mountain climbers
scale adjust reps
no equipment
1. 4 burpees + 10 lunges
2. 10 sit ups + step ups
3. 10 squats + 20 mountain climbers