Monday
Warmup) Alt. EMOM x 9 mins:
1) 30 secs hands and feet hollow hold
2) 10 banded front & behind the neck shoulder press
3) 8 burpee ball slams (hands on or off ball)
WOD A)
1) In 12 mins establish a 6 rep max shoulder press (try to use the same weight or add 5-10lbs to 5rm from October 24th)
2) At the 14, 16 & 18 min mark, perform 6 reps at 90-95% of 6rm
WOD B) 10 min AMRAP:
12/10/8 handstand pushups (choose a number that will get you at least 3 rounds. Perform at least 8 reps at your variation; pike, banded etc.)
12 Goblet Squats 32/20kg
