Sunday 190721 – Experienced

Strength
A1. Freestanding Handstand Hold 4x 3-5 attempts (~60 seconds)
A2. Shoulder Flexion or Hamstring Mobilization 4×30-60 seconds
A3. Farmers Carry Knee Lifts 4×10/side (AHAP)

Conditioning
3 rounds for time:
15 Toes to Bar
20 Alternating Single Arm Overhead Reverse Lunges (50/35)
30 Double Unders

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

Monday 7/22
Strength
Bench Press 5×5, across

Conditioning
6-8-10-12-14 reps for time of:
Calorie Row
Burpee Over Rower

Time Cap: 9 minutes

Tuesday 7/23
Strength
Cluster Back Squats: 5 sets of 3.2.2 reps, re-rack and rest no more than 10 seconds in between reps, building

Partner Conditioning
12 minute AMRAP:
6 Dual Dumbbell Deadlifts (2×50/2×35)
6 Dual Dumbbell Squat Hang Cleans (2×50/2×35)

Note: Alternate rounds with your partner.