Today is the day before I fly out again for another 2 week swing up at work, with a tiny little gym and not much equipment, so have to have as much fun in the box as possible!!
In saying that, let's have some fun!
Warm up:
Mobility
500m row time trial, go as hard as possible!!!
SWOD:
Work up to a 5rm front squat
Then With 70% of 5rm
5 rounds
5 front squats
10 box jumps 30/24"
DWOD:
3 rounds for time
20 push press 75/45#
30 back squat 75/45#
40 kb swings 24/20kg
1 rope climb
Skills practice:
Free standing hand stands, hand stand walking
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