So 29. Sep
a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hand walk + push up
b) warm up 8min
2 rounds
1:00 medball thrusters
1:00 row
1:00 plank
1:00 bike / ski
c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 wall balls
2. 8-15 cal row
3. 10-20 sit ups
4. 8-15 cal bike or ski
5. rest