WARM UP
jog 400m or bike/row 3min - then PVC mobility on own - then as a group line up in row of 3 or 4 - bear crawl down, but kick back, crab walk down, high kicks back, inch worm down, high knees back - group stretch, wrists, static air squat 5 sec hold,
6wk strength training: wk2 of 6: Back Squat - from rack - 3 warm up sets of 5 then 4x 60%, 3x70%, 2x80%x2
Bradshaw
10 Rounds for Time:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
20 min time-cap
modifications:
hspu - scale down to pike position, scale up to strict
DL 225/155, 185/135, 155/115, 135/85
Pull-ups - scale down to band, box or ring rows
Jumps - scale down to singles but 2x
modifications:
hspu - scale down to pike position, scale up to strict
DL 225/155, 185/135, 155/115, 135/85
Pull-ups - scale down to band, box or ring rows
Jumps - scale down to singles but 2x
Tabata 4min 20/10 - HS-Hold, Hollow Hold
