15 July

Training (2p)

A1. Hollow body hold; amsap unbroken x6; rest 30 seconds
*50/36/30/28/28/24

A2. Arch body hold; amsap unbroken x6; rest 1 min
*36/36/40/34/28/27

B. DB side bends; 15-20x3; rest 1 min bw sides
*2 Pood

+

50m farmers walk L/waiters carry R
50m farmers walk R/waiters carry L
rest as needed to full recovery
x5 sets (heavier in the farmers carry than the waiters carry hand,
positional focus)
*Red/Blue KB
*This was tough, really good exercise though, can tell it will be beneficial. 

+

7 burpee box jumps AFAP 24"
Prowler push (light and fast) 50m @100%
rest 3:30
x4
*42/42/47/54 Seconds
*This surprised me how tough the prowler was and how bad it made my legs feel.