lol Tuesday, July 22, 2025

Warm up/ skill train

4 mins cardio

KB Russian Twists 4x12

Shoulder stretches

PVC

Scapula presses 2x10

Box push ups (tripod, box, wall, strict?)

1 rep every :20- 4 minutes(12 reps)

8 reps every 2 mins (kip if can, ) 5 rounds

Rest 2 mins

4x4 strict shoulder press

CLEAN N PRESS progression (8,5,3,2)

WOD

14 min AMRAP

2 , 4-pole sprints (side of Building

6 power Clean n Press (95/135)

6 Pull ups