23
Jan
Wednesday 1/23
Recovery:
Spend 12 Minutes recovering Hips, Quads and Hamstrings (banded stretches, foam rolling, lacrosse)
Strength:
2×10 single arm ring row (each)
Follow faster up/slower down tempo (lift fast, lower slower).
Skill:
5×10 Kip Swings (Practice staying “long”, midline tight, and shoulders loose)
Conditioning:
5min EMOM:
10 Thrusters AFAP (65/45)(45/35)(35)
15sec Handstand Hold
AFAP: As Fast As Possible. Work on quick transitions from the barbell to the wall.