So 17. Sep
a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hand walk
scorpion
b) warm up 5min
1 round
1:00 ring rows
1:00 row
1:00 db deadlift
1:00 push ups
1:00 sit ups
c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 jumping pull ups
2. 8-15 cal row
3. 10-20 db hang clean & jerks
4. 10-20 sit ups
5. rest