So 15. Aug
a) movement prep
tabata
down ups
sumo squat stretch
b) skill db thruster
c) conditioning
emom 30min (6 rounds)
1. 15/10cal bike
2. 10-15 db thrusters
3. 10-15 box jumps
4. 15/10cal ski
5. 10 db burpees
Endurance
a) warm up
2 sets, 45"on/15"off
row
prisoner good morning
glute bridge
b) conditioning
2 sets
10 rounds (5k pace)
250/200m row
30sec rest
3min rest b/w sets