Thursday, 07.09.20 – Health & Sport

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For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech *same/similar variation as last week + 20:00 @ easy
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Wednesday, 07.08.20 – Health & Sport

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1 round as warm-up: 5 prisoner good mornings :30 relaxed hang from bar 10 air squats w/alternating reach overhead 5 slow v ups or :30 hollow rock + 5:00 movement/breathing/transition prep + Every 10:00 for 3 sets 200m run 10 Russian kettlebell swings 10 burpees 10 Russian kettlebell swings 10 burpees 10 Russian kettlebell swings
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Tuesday, 07.07.20 – Health & Sport

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2 rounds as warm-up: :15-:30 handstand hold or plank 5 prisoner Kang squats + 5:00 pvc/empty/light overhead squat or snatch practice, just a few reps every :60 + Every 2:30 for 15:00 (6 sets): 1 back squat, 22X1 1 1&1/4 back squat 1 back squat 7-10 band face pulls w/pause @ the back + 30
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Monday, 07.06.20 – Health & Sport

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2 sets as warm-up: :30 relaxed hang from bar 5 prisoner Kang squats 2-3 wall walks or :20-:30 handstand hold + Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 clean pull + 1 hang clean pull from just below the knees 2nd: 5/side single-arm DB Z press *moderate loading
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Saturday, 07.04.20 – Health & Sport

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5:00 dynamic mobility work – coach-led + For time w/40:00 cap w/partner: 1600m run + 100 pull-ups 200 push-ups 300 air squats + 1600m run *split all work in any fashion w/your partner, in-gym movements can be partitioned as desired/needed OR if more in the mood for a relaxing recovery session… 8 rounds: 2:00 bike/row/ski
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