So 31. Jan
a) movement prep
amrap 6min
8 samson stretch
4 handwalks
8 twisted cross
4 reverse snow angels
b) strength
3 rounds
10 scapuila push ups into 5 tempo push ups
10 shoulder taps into 10 alt plank ups
10 arch rocks into 10"arch hold
10 hollow rocks into 10"hollow hold
60"rest
c) conditioning
amrap 20min
2-4-6-etc push ups
4-8-12-etc sit ups
8-16-24-etc jumping lunges
scale kneeling push ups, lunges