Friday, 060818




a. Hang SqT clean 3rm from at knee pause each rep

*15 minutes do climb. Thinking more about volume and speed than max weight.

B. 150/120 cal bike

*Every minute perform 5 burpee box jump overs 24/20

**can be modified to 100/80 etc

***25 min cap


Post class:


1. 400m farmers carry 70/53’s KB afap

2. 50 inverted handstand scap squeezes

3. Wall Press (belly to flood, pressing through wall in front of you) :15 x 8. Rest :30 between

4. plate around the worlds x 15 each side x 3 sets

5. dB seated bent over rear fly’s : 4 sets of 10-12

6. crossover symmetry recovery protocol

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