Fri 3. Jul
a) movement prep
amrap 6min
15/10cal row
8 handwalk + push ups
6 dynamic bridge
b) prehab
2 rounds
30"on/15"off
hanging hollow hold
nose to wall handstand hold
c) strength
emom 14min
even: 3-5 strict pull ups
odd: 3-5 strict handstand push ups
scaled seated db press, banded pull ups, ring rows
d) conditioning
6 rounds
for time
20/15cal row
10 db push jerks 20/15
scaled 15/10
time cap 14min