5x20sec frog stand holds - try straight arm (working balance on hands) (bend elbows for scale)
accumulate 2 minute handstand hold - belly to wall (Feet on Box to Scale)
2x30 shifts from right to left - back to wall** (Feet on Box to Scale)
3min - tabata hollow rocks (in straight/hollow body position) (in tuck position to Scale)
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups
Footwork on the split with Chad Vaughn - [video]
Bro session with Dan Bailey and Josh Bridges - [video]
