Monday 6.19


Shoulder scap #4 (Ys-Ts-Ws)
2 rds
Bent over Ys (pinkys up) 10 reps
Bent over Ts (thumbs up) 10 reps
Bent over Ws (external rotation) 10 reps
kneeling Bottoms up KB press 8 reps each side


20 minute AMRAP
2 pull-ups
2 ring dips
4 hspu 1 abmat
8 kb swing 24/26kg

L2: “Nate”

20-Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32/24kg
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.


10 minutes shoulder mobility

About Tony Koens

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