Mon 24. Aug
a) movement prep
dynamich warm up
b) prehab
2 rounds
30"on/10"off
barbell good mornings
side plank hold/side
c) strength
emom 10min
1. 5 deadlift (climbing)
2. 8-10 seated single arm db press/side
d) conditioning
5 rounds
for time
200m run
6 burpee pull ups
12 alt db snatches 25/15
rx+ 30/20
scale 15/10, burpee jumping pull ups
SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks
alt lateral squat stretch/sumo squat stretch
b) skill: wall ball
c) conditioning
8 rounds
30"on/10"off
wall balls
bike
kb russian twist
bench hop overs
knees to elbows