Sa 24. Apr
BTC
a) movement prep
3 rounds
30 jumping jacks
10 handwalks
10 hollow rocks
10 dynamic bridge
WOD
a) 3 sets
10 single arm db/kb turkish sit ups/side
10 kb/db hollow pull overs
20 kb/db pull through plank
no equipment sit ups with straight legs, hollow pull overs without db/kb, shoulder taps in plank pos
b) amrap 15min
10 kb/db high pulls
20 sit ups
30 double unders
no equipment down ups, jumping jacks
compare to 7.2.21
CAGES
a) warm up 10min
400m run
into
2 rounds
10 prisoner good mornings
10 alt instep stretch + rotation
5 handwalk + push ups
into
5 barbell good morings
5 push ups
5 deadlifts (unloaded bar)
5 deadlifts @50%
3 deadlifts @70%
3 deadlifts @work load
b) conditioning min
emom 21min
1. 3 deadlifts <80%
2. 12 goblet squats 24/16
3. 9-12 push ups