Skill:

Hinge Rows

5-5-5*

Elevated Rows**

5-5-5*

 

For Quality

*Between sets, perform 20 Double Unders

**Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.

 

 

Conditioning:

Every minute on the minute (EMOM), for 7 minutes, perform:

10 Overhead Squats @ 50% 1-rep max*

 

…rest for 7 minutes, and then do…

 

21-15-9 rep rounds for time of:

Kettlebell Swings (53/35)

Handstand Push-ups

Burpees

 

For Quality and Time

Compare to Tuesday, 16 July 2013

 

 

Flexibility:

Forward Fold with Twist – 1:00

Low Lunge Twist – 1:00

Lying Hip Capsule – 1:00

 

2 rounds for quality

 

 

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