August 8, 2019 – Strength and Conditioning

A. 2 Rounds For Time of Cardios, Sandbag Over Shoulders, Pull-Ups, and Wall Ball Shots

In teams of 2:

2 Rounds for Time:
Cardio 1 km
20 Sandbag Over Shoulders
30 Pull-Ups
40 Wall Ball Shots @ 9/6 kg

*Cardio > each person
*Pull-up > Adv – muscle ups
*One Athlete holds a pair of KB's or DB’s while the other works

B. After Party

After Party
– Midline –
-2 x 5 KB Turkish get-ups (each way)
-3 x 5 – 7 Dragon flags
-4 x 20second Handstand holds
Scoring: Not Scored

Cool Down

Mobility/ Flexibility

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