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.