Fr 9. Feb
a) mobility 4min
1:00 each
samson stretch
down dog to seal
calf stretch
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
10 ring rows
10 alt. lunges
40 single unders
remaining time plank hold
c) conditioning 20min
amrap 20min
10 (chest to bar) pull ups
20 goblet step back lunges 24/16kg
30 sit ups
60 double unders
d) midline accessory 9min
emom 9min
1: 30 sec side plank / side
2. 40 sec wall sit
3. 50 sec bike