07-28-2021

Warm-up

3 rounds
100ft walking lunge
15 banded good mornings
15 Russian KB swings
Then
2 rounds
30sec handstand hold
3 rope walks

Mobility

PVC

Strength

Deadlift
Every 2:30 x 4 rounds
4 deadlifts @ 70% of 5rm
* reset each rep on floor, NO touch & go
*4 sec negative on each rep

Conditioning

15 min AMRAP
12 Alt DB box step-ups (1xDB) (50/35)(24/20)
9 kipping handstand push-ups
12 Alt DB hang snatch (50/35)
9 chest to bar pull-ups