So 11. Feb
a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossovers
scorpion
b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike
1:00 single arm db swings
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-15 knees to elbows
3. 8-15 cal bike
4. 10-20 db snatches
5. rest