Fitness
A. Back-to-Wall Hand stand Holds-
4x ALAP or 20s
B1. Alt lunge w/ DBs
3×10-12/leg, 2010 tempo, R90s
+
B2. Russian KB swing
3×10-12, Heavy, R90s
*Heavier then last week, seriously
C. For time:
30 Burpees
20 step-ups, alternating
30 Row cals
20 step-ups, alternating
30 Burpees
*10 min cap
Performance
A. Back-to-Wall Hand stand Holds-
4x 20-30s
B1. Rear-foot elevated split squat
3×8-10/leg, 2010, R90s
+
B2. Clean grip RDL
3×8-10, 2010 , R90s
*Increase weight from last week
C. For time:
30 DB power snatch, alternating (55/35)
30 Assualt bike cals
90 double-unders
30 Assault bike cals
30 DB power snatch, alternating (55/35)
*10 min cap
