Sa 11. Jul
a) movement prep
2 rounds
50""on/10""off
row
sumo squat stretch
handwalk
b) prehab
3 rounds
30"on/15"off
top of handstand hold
arch hold
c) conditioning
teams of two
10 rounds
for time
10 handstand push ups
20 wall balls 20/14
30/20cal row
scaled hand release push ups
time cap 30min