Friday, 06.19.20 – Health & Sport

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2 rounds for completion as warm-up: :30 bent hollow hold 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 empty bar/pvc overhead squat or full snatch tech work + Every :90 for 15:00 (5 sets of each): 1st: 5 moderate back squats, 30X1 2nd: 10-15 controlled band pull-aparts + AMRAP in 5:00:
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Thursday, 06.18.20 – Health & Sport

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For completion as warm-up: 10m toe walk 10m heel walk 10m walking lunges 10m bear crawl 10m crab walk 10m duck walk :30 relaxed hang from bar + Every :60 for 12:00 (6 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnatstics pull tech *pick a new variation this week + Every :90
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Wednesday, 06.17.20 – Health & Sport

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3 rounds as warm-up :30 bent-knee hollow hold or rock :20 relaxed hang from bar 5/side light windmills + For total reps without dying: 5:00 of [30 sit-ups + 400m run + alternating DB snatches in remaining time] 5:00 rest 5:00 of [30 sit-ups + 400m run + single-arm DB hang clean & jerks (switch
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Tuesday, 06.16.20 – Health & Sport

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3 sets as warm-up: :20 hollow hold 5 scap pull-ups 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 6 sets: 3 moderate front squats, 21X1 OR take 15:00 to build to a heavy triple if your movement is already solid + 1 set: max reps up to 20 goblet squats @ roughly
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Monday, 06.15.20 – Health & Sport

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3 rounds as warm-up: 10m slow & low bear crawl 1/side 3-way straight-leg raise w/:01 pause @ top of each position :30 supine plank + Every 2:00 for 10:00 (5 sets): 1 clean-grip deadlift w/:01 pause just below knees on way up 1 clean pull from :01 pause just below knees on way up 1
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