Overhead squat: 3-3-3-3
Every 2 minutes on the minute for 20 minutes:
3* squat snatch + drop snatch
8 rounds: 20 seconds on 30 seconds off:
Chin up hold
Handstand hold (face to wall)
Switch exercises each round.
Rope climb technique
20 minute AMRAP:
2 rope climbs
10 pancake stretch (m/l/r)
4 strict pull-ups
10 wall squats (as close as possible)
6 push-ups (tempo: 3 seconds down, 3 seconds up)
Bring long socks for both classes!!!