So 11. Apr
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
compare to 30.1.21
CAGES
a) warm up 10min
4 rounds
100m run
8 samson stretch
4 handwalk + push ups
4 dynamic bridge
b) conditioning 20min
amrap 16min
12 push press 50/35
21 sit ups
200m run