dan? What gains have you felt during our current strength cycle?

1.21-15-9 reps not for time of

  • tuck crunches
  • cossack stretch

2. "Hive Five!" In teams of 2, tag-team style:

  • AMRAP 5 double unders
  • AMRAP 5 wallballs 20/14#
  • AMMetersAP 5 Tag-team 20m sprints
  • AMMAP 5 burpees

One minute transitions.

LIII: as rx'd

LII: 30 seconds tag team double under practice, scale weight of wallballs as necessary, and box burpees or burpee step-ups to preserve form if you are still developing form in your squat, and push up.

LI: 5 minutes of double under practice, 5 x 10 wallballs, 10 x 20m sprints focusing on running mechanics paying special attention to pivoting and pacing, 5 x 5 burpees scaled as necessary to develop perfect form in the burpee.

3. Mobilizations for July:

  1. T – spine internal rotation smash (244-245)
  2. Shoulder capsule mobilization (252-253)
  3. Pelvis reset with medicine ball (288-289)
  4. Psoas smash and floss option 3 (295)