Warmup/Mobility)

Hip circles/hip & ankle mobility

Banded Glute Walks x 8-10 each: front/back/left/right/glute bridge/squat

Banded Presses/Raises

 

WOD A) Alt. EMOM x 10 mins – 5 sets of each (8 mins warmup):

1) 6-8 Strict Handstand Pushups

2) Back Squat x 3 reps @ 70-80% of 1RM

 

*HSPU progression today –

Int: 8-10 sec static hold at your lowest point before failing

Beg: 6-8 Pike Pushups

 

WOD B) 8 min AMRAP:

8 Single Arm DB Hang Squat Cleans – Left

8 Single Arm DB Shoulder Press – Left

8 Single Arm DB Hang Squat Cleans – Right

8 Single Arm DB Shoulder Press – Right

 

*Choose a weight that you can go unbroken on your first couple of rounds of presses

 

WOD C) Tabata Calorie Row