Community Daily Programming Aug 17th

20 min assault bike then 20/40 x 4 minutes

mobilize one hour include prehab 12 ring rows + 2 legless rope climbs x 4 rounds in this time 

35 strict hspu for time

floor press 10/10/10

bamboo over and back 3 x 20

overhead lunge 3×10 with bamboo bar

squat 6×6

 

100 pull ups + 50 pistols + 30 cj 135/95 for time

accessory 8 bulgarian split squats + 10 walking db step ups + 15 seated leg raises + 5 weighted glute bridges

 

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