Wu: gymn+ Thoracic mob
A: Amrap 6′
50 Jumping jack
25 hand climb
50 jumping jack
25 shoulder tapspush up position
B: 4x 8 barbell Z press
C: For time
3rds
600m row
10 thruster 30/20 (rx 40/30)
2 min rest
3rds
300 m row
5 pull
10 push up
15 air sq
D:tabata 40/20
Side plank
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
1)3 rds * 10 banded row * 20″ HS hold/wall * 8/8 dead bugs * 5 BB press 2)Strict press E90″ x 3 reps x 4 sets 3)Weighted strict pull up /Open: just strict, no weight) 5×3, same w., 1′ rest 4)5 rft * 50 DU /100 SU * 25 abmat sit up * 40…
Mobility: Ankles+Hips Activation: 3 RDS …
Mobility: Ankles+Hips+Spine Activation: 2 RDS …
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
HONEBODY 34. NAP A.3 easy rounds of: 14 alternating lunge steps @ no weight 5 reverse burpees 14 alternating arm – leg raises in superman pos. 15 sec. hollow hold B. For time: 3 rounds of: 20 Alternating lunge steps @ single weight/ bottle 10/10 Suitcase deadlift @ single weight/ bottle 20 V-ups then, 2…
