Saturday, 07.11.20 – Health & Sport

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10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/partner: 20 T hand-release push-ups OR 20 handstand push-ups 20 alternating DB hang clean & jerks 200m run or 20 row calories *partners alternate completed movements throughout + easy walk cool-down or coach-led mobility
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Friday, 07.10.20 – Health & Sport

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2 rounds as warm-up: :30 bent hollow hold 10 alternating toe touches from plank 5 prisoner Kang squats + Every :90 for 15:00 (5 sets of each): 1st: 2-2-1-1-1 front squats, build to a tough but solid final rep 2nd: 7-10 controlled band pull-aparts w/pause @ the back + 3 rounds for reps: :60 toes-to-bar
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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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