stardate 2720 monday

stardate 2720 monday

Warm-up
Warm-up
2 minutes any machine or jump rope.
1 minute pigeon each leg
20 external rotate hurdles
20 side lunges
20 pass throughs
1 minute child pose
1 minute cobra

Weightlifting
single arm over head weighted box step ups (5 sets of 10 reps )
weighted overhead box step ups:
start off with a comfortable weight
over your head in one arm.

start very light and work up to failure of the 5 on last set

Metcon
Metcon (Time)
5 rounds for time:
20 lateral hops 24/20
10 hang cleans 95/65 lbs
200m run

Gymnastics
midline 2 (3 sets not for time: )
30 second hand stand hold
20 hollow rocks
10 box jump overs 24/20

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