26. Jul. 2018

A. 6 rounds:

200m run

10alt archer ring rows

6/side; SA KB front rack reverse lunge (HAP)*hold KB on active side

*rest/walk 1min b/w rounds

B. 4RFT:

20-30sec hollow body hold

10 hanging knee raises

5 barbell rollouts

A. 6 rounds:

200m run

5 strict C2B pullups

6/side; SA KB front rack reverse lunge (HAP)*hold KB on active side

*rest/walk 1min b/w rounds

B. 4RFT:

30-40sec hollow body hold

10 toes to rings

5 barbell rollouts