Fitness
A. 5 Rounds
300M Row/2 Laps around the block
10 x Strict Pull-ups
<-> 20M Bear Crawl
20 x Cossack Squats (Alternating)
Performance
A. 5 Rounds
300M Row/2 Laps around the block
5-8 x Muscle-ups
30 Sec HS Hold
20 x Cossack Squats (Alternating)
-Post results under comments
fitness 24:22
A. 23:10 – 300m run, blue banded pull-ups, hand-stands, cossack squats.
B. Abs
Messed around with a few thing today.
A. Worked on the bear complex. Then EMOM for 5 mins. 2 bear complexes at 135 = living hell.
B. 50 Wall balls for time.
C. lots of shoulder mobility and strengthening exercises.