01.08.2019
Warm up:
| 15:00 running clock: |
| 20 dowel passovers |
| 10 Kbell windmill (left) |
| 10 Kbell windmill (Right) |
| 20 Bird dogs (knee off floor if possible) |
| 30sec Dead hang (single or double) |
| 30sec handstand hold |
Conditioning:
| For Time, 30:00 cap |
| 50cal row or Assault bike |
| 40 db push press (AHAP) |
| 30 box jumps (24/20) |
| 20 Toes to bar |
| 10 Handstand push ups |
| 20 Toes to bar |
| 30 box jumps (24/20) |
| 40 db push press (AHAP) |
| 50 double unders |
Recovery:
| Deltoid smash 2:00/ |
| Ball tack & floss 2:00/ |