Warm-up
3 rounds of:
Handstand Hold– 15 seconds *Great prep for firing the stabilizers before overhead work.
25’ Bear Crawl
Mobility
Foam Roll T-Spine/Lats (2-3 mins)
Pigeon stretch on box (90 secs each side)
.
WOD A)
Max Effort HSPU in 30 sconds
*Rest 30 seconds.
3 rounds for time of:
30 Double-Unders
15 Pullups
*Rest 30 seconds.
Max Effort HSPU in 30 sconds
*Rest 30 seconds.
3 rounds for time of:
30 Double-Unders
15 KBS 24/16kg
*Rest 30 seconds.
Max Effort HSPU in 30 sconds
*There is a 5 minute cap on both of the 3RFT.
*Coaches: People will separate once the first 3RFT starts as they will have to note when they finish and when they are due to start the next set of HSPU.
**Score workout as A) Max HSPU and B) Total time for completing the whole workout.
WOD B)
Tabata Flutter Kicks
