La 21.11.

Pre workout:

• scap & core ctrl

a) BS+press
10x emom

1. 10-12x BS
2. 4x Press

b) Four 3 minute AMRAPs in 15 minutes

• 21 box step ups
• 15 alt. Single-arm KB/DB hang C+J
• 9 burpees
• max OH lunge walk @KB/DB (2,5m = 1 rep)

Rest 1 minute between AMRAPs

Cooldown or after workout accessory:

• 5-10min easy aerobic exercise or
  15-30min easy aerobic exercise