Do 29. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
jumping jacks
handwalk + push ups
b) strength
3 sets
45"on/15"off
top of push up hold
bottom of push up hold
reverse plank hold
c) conditioning
5 rounds
for time
10 single arm db/kb push press/side
20 sit ups
30 jumping jacks
no equipment HR push ups
compare to 05.01.2021
CAGES
a) warm up 10min
amrap 6min
30 single unders
10 down dog & seal
10 dynamic bridge
into
20 double unders
10 sit ups
5 double db deadlifts
20 double unders
10 sit ups
5 double db devils press
b) conditioning 20min
amrap 20min
50 double unders
25 sit ups
10 double db devils press 20/15
scale 15/10, single unders (x2)