So. 18. Aug.
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
sumo squat stretch
b) warm up 8min
2 rounds
1:00 air squats
1:00 row
1:00 flutter kicks
1:00 bike / ski
c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 wall balls
2. 8-15 cal row
3. 20-30 plate russian twists
4. 8-15 cal bike or ski
5. rest