CAP podcast launches soon on iTunes, podbean and YouTube.
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A. Power Clean – tng x 3 reps x EMOM 7 min ; at 65-70% + in same minute immediately following the 3 tng power cleans, perform 3 tng style burpee high jumps
B. HS practice; using plates for stack and obstacle courses. Don’t go to much on the volume but have some fun and play upside down.
C. Afap
50 burpees touch’s
40 hspu
30 OHS 135/93
200m SB run
100 double unders
Rest 15-20 minutes
25/20 cal bike
20 power cleans 185/113
10 s to overhead
500m row
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Becomplete:
1. 3 min of crossover symmetry ; constant movement – exercise to exercise
2. 50 banded scap squeezes + 50 banded tricep press downs + 50 banded bicep curls + 50 banded face pulls + 50 banded scap squeezes
3. 3-5min on straddle spit stretch on Wall
4. 5-7 strict t2b + :45 second weight plank x 4 sets
5. Meditation – 10 min : opening thoracic on foam roller and relax in the mind.