So 21. Jul
a) mobility 4min
1:00 each
hand walk + push up
elbow instep rotation
sumo squat stretch
kneeling lat stretch
b) warm up 8min
2 rounds
1:00 row
1:00 air squats
1:00 bike / ski
1:00 ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 15-30 wall balls
3. 8-15 cal bike / ski
4. 10-20 jumping pull ups
5. rest