Wed 22. Jul
a) movement prep
teams of two
2 rounds
45"on/15"off
bike
handwalk + push ups
b) prehab
2 rounds
30"on/15"off
nose to wall handstand hold
hollow hang
c) strength
10-1 strict hspu
1-10 strict pull ups
d) conditioning
3 rounds for total reps
amrap 3min
20 ball slams 20/15
20 sit ups
max cal bike
3min rest
SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
b) skill: row
c) conditioning
emom 25min
1. 15 wall balls
2. 15 sit ups
3. 15/10cal row
4. 15 parallette hops
rx+ 20, 20/10
scaled 10,10/8