Mi 24. Jun
a) movement prep
2 rounds
50"on/10"off
row
elbow instep stretch + rotation
handwalk
b) prehab
3 rounds
30"on/10"off
hollow hold
reverse plank hold
flutter kicks
c) conditioning
"Rogue invitationals Event 5"
for time
40/30cal row
30 double db squat cleans 20/15
20 weighted box step ups 60/50
40 strict handstand push ups
20 weighted box step ups 60/50
30 double db squat cleans 20/15
40/30cal row
scaled seated db press, 15/10
time cap 25min