Onsdag 28 November

0-30 Mobility and warmup
2/2 Couch Stretch
2/2 Pigeon pose
1/1 Medball Assisted Thoracic

EMOM x12 (4 rounds)

10/15 cal Row
5/5 Spiderman reach
15 KBS Russian 16/24

OHS Pinne drill

6 RFT (TC 20)
12 Deadlifts 100/120
12 OH Lunges 15/20
6 Barcomplex (1 C2B + 1 T2B + 1 Bar-muscle-up)