So 1. Sep
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
kneeling lat stretch
b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 ring rows
1:00 bike / ski
c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping pull ups
4. 8-15 cal bike or ski
5. rest