01.30.2019
Warm up:
| Tabata Alternating (4x) |
| light wall ball |
| Bar/ring hang) |
| Rest 1:00 |
| Tabata Alternating (4x) |
| medball clean |
| Hollow hold |
Skill:
| EMOM 12:00 (6 Rounds) |
| 1. 30sec Handstand hold, freestand hold, |
| Walk practice, OR walk 25ft |
| 2. Rest |
Weightlifting:
| EMOM 14:00 (7 Rounds) |
| 1 Squat clean + 2 Front squats |
| OR |
| 1 Power clean + 3 Front squats |
| (building to complex maximum) |
Recovery:
| Overhead Rib mobilization 2:00/ |
| Couch stretch 2:00/ |