02 July: Back and Bi's are gonna feel yoked after this week

a) 5 perfect lunge
3 x[10 t-pushup, 15 good morning, 20 v-up]
400m run
5 inchworm
3 x(10 hang power clean, 10 front squat]
wall shoulder stretch x 1 min
3 x[20 band pull part, 10 bicep curl to OH press/arm]
foam roll lats and quads x 45 sec /side each area
20 russian twist/side
2 min plank hold

b) EMOM x 16 mins
min 1: 10 bent over barbell row (your choice)
min 2: 10 box jumps
min 3: 5 strict C2B + 5 kipping C2B pull up
min 4: 10 reverse hypers (or 15 supermans holding 5lbs/hand)

c) for time
20-16-12-8-4 reps of
KTE
air squat
HRPU
aKBS 32/24kg


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