So 15. Sep
a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
hip crossovers
b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 plate deadlifts
1:00 bike / ski
c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 10-20 plate ground to overhead
4. 8-15 cal bike or ski
5. rest