So 9. Jan
a) mobility 4min
1min reverse inchworms
1min scorpions
1min reverse snow angles
1min samson stretch
b) warm up 6min
emom 6min
1. 30sec nose to wall handstand hold
2. 45sec easy row
e) conditioning 32min
emom 32min
1. 3-5 wall walks
2. 10-15cal row
3. 10-15 burpees
4. rest