So 8. Jan
a) mobility 4min
1:00 each
samson stretch
curtsy sqaut
scorpions
plank shouder taps
b) warm up 6min
emom 6min
1. lunges
2. row
3. elbow to plank
c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate overhead lunges
2. 10-15cal row
3. 10-15 hand release push ups
4. rest