Sunday 190714 – Experienced

A1. Wall Assisted Handstand Hold 4×10 seconds shy of failure
A2. Shoulder Flexion or Hamstring mobilization 4×30-60 seconds
A3. Suitcase Carry Knee Lifts 4×10/side (AHAP)

3 rounds for time:
20 Alternating Dumbbell Snatches (50/35)
20 Alternating Dumbbell Goblet Lunges (50/35)
20 No Push Up Burpees

Here’s what’s on tap for Monday and Tuesday’s Experienced classes:

Monday 7/15
Bench Press 5×5, building

Note: No specific tempo today, but focus on control.

Partner Conditioning
15 minute AMRAP:
3 Strict Handstand Push Ups
6 Chest to Bar Pull Ups
9/7 Calorie Row

Note: Alternate rounds with your partner.

Tuesday 7/16
Cluster Back Squats 5 sets of 4.3 reps, rerack the bar and rest no more than 10 seconds in between reps, building

12 minute alternating EMOM:
M1: Max Unbroken Wall Balls (20/14, Rx+ 25-30/16-20)
M2: Rest
M3: Max Calories Echo Bike in 30 seconds
M4: Rest
M5: Max Double Unders
M6: Rest