31.07.2020

PART A
Shoulder activation – core
6/8 band shoulder rotations
6/8 windmills
OHS Skill – Warm up
emom 6
2-3 Overhead Squat (OHS) @climbing

PART B

4 Rounds for time:
10 2-db fr.Squat
5 burpee box over
10 ring rows/ 3-5 strict ring pull ups
5 burpee box over
10 ring dips
5 burpee box over

REST 3 min

ANNIE for time
50-40-30-20-10
du
sit ups

HEAVY DAY
4 x 6/8 Front Squat
4 x 6/8 1 leg deadlift (2-DB)
4 x 8 Bench press + 4 x 8/12 Around the world (TTB) (super set)
3 x 12 Swiss Ball Leg Curls + 12 Trx Pike v-ups