STAMOB
gliders
Handstands from pistols
5 x through the day
Speed Dead Lift
75% of your max
pick it up FAST (dont yank it off the ground, pull it off the ground first then explode)
put it down
stand up (FAST)
reach down and pick it up
As soon as you stand without the weight, reach down and grab it
10 rounds should take fewer than 30 seconds
METCON
tabata
double unders
tabata
1/2 bodyweight kb swings
gliders
Handstands from pistols
bear crawl forward and backward 10 yd
duck walks 10 yd
2 of each5 x through the day
Speed Dead Lift
75% of your max
pick it up FAST (dont yank it off the ground, pull it off the ground first then explode)
put it down
stand up (FAST)
reach down and pick it up
As soon as you stand without the weight, reach down and grab it
10 rounds should take fewer than 30 seconds
METCON
tabata
double unders
tabata
1/2 bodyweight kb swings
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