So. 29. Aug.
a) warm up
3 rounds
40"on/10"off
jumping jacks
handwalk
dynamic bridge
b) skill: db push press
c) conditioning
emom 30min
1. 12 db push press
2. 12 knee raises/toes to bar
3. 12 box jump overs
4. 12/8cal ski
5. rest
Endurance
a) warm up
10 sumo squat stretch
5 handwalk + push up
b) conditioning
2 sets
3min row
20"rest
2min row
20" rest
1min row
20"rest
30"row
2min rest
3min rest
2 sets
3min bike
20"rest
2min bike
20"rest
1min bike
20"rest
30"bike
2min rest