06-25-2021

Warm-up

Row 500m
3 rounds
30 single unders (double in last rd)
30 sec handstand hold with negative
10 kettlebell swings
10 goblet squats
3 rope walks

Mobility

PVC

Skill

10min
Double Under progression / work

Conditioning

15 min EMOM
1) 3 wall walks
2) 30 sec push press (95/65, 75/55)
3) 30 sec rope climb
4) 20 air squats
5) 15 GHD back extension