Burn – Friday 7/19

Shoulder mobility; coaches choice
Then, 6 min warm-up EMOM
Evens – 10 kip swings + 10 ring rows
Odds – 10 S2OH

10 min EMOM
Evens – 20 pull-ups
Odds – 6 DB push jerks
Not only an opportunity to get better at the push jerk strength-wise but if you are still new to the movement, it is a good opportunity to get in some reps. Keep the dumbbells lighter and get comfortable with receiving them in a strong finish position.

3 rounds
25 wall balls
20/16 cals AB
15 hanging knee raises or laying toe touches
Once again, that dangerous combination of wall balls and assault bike. Looking back over the last few weeks, you have plenty of experiences to learn from. I would try to go unbroken for as long as possible. If that’s not an option, look to hold the biggest sets you can without redlining. Creating a good individual strategy will help you get through this one with the best possible time.

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