Fr 31. Jul
a) movement prep
2 rounds
50"on/10"off
row
handwalk + push ups
b) prehab
2 rounds
30"on/10"off
hollow hold
reverse plank hold
c) strength
emom 8min
2 power cleans (climbing)
d) conditioning
amrap 20min
500/400m row
10 hspu
10 power cleans 60/40
scaled seated db shoulder press
SWEATCLUB
a) movement prep
tabata
jumping jacks
sumo squat stretch
b) skill: wall ball
c) conditioning
6 rounds
45"on/15"off
wall balls
bike
push ups
box jumps