07-07-2021

Warm-up

2 round
Increasing effort each set
1 min row
200m run
1 min burpees @ slow and steady pace
Then
3 rounds
20 alternating lunges
10 single arm KB swings (5/5)
30sec handstand hold
10 HR push-ups
5 pull-ups

Mobility

PVC
1 min banded overhead shoulder stretch (es)
1 min oly wall squat

Skill

10 min
handstand walk / hold progression

Conditioning

4 rounds for time
20 cal row
10 GHD sit-ups/Ab-mat sit-ups
10 hang cleans (135/95)
10 front squat