Mo. 10. Aug.
a) movement prep
amrap 5min
20 rope jumps
10 samson stretch
10 step ups
b) prehab
tabata
top of push up hold
bottom of push up hold
c) strength
4 sets
8 benchpress >70%
10 single arm kb bent over row/side
d) conditioning
8 rounds
for time
24 double unders
10 swings 32/24
10 weighted box step ups 60/50
SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks/down ups
instep stretch + rotation/handwalk
b) skill: db sntatches
c) conditioning
6 rounds
45"on/15"off
bike
alt db snatches
burpee on plate
sit ups