WARM UP – MOBILITY
Dynamic upper body focused warm-up then;
2 rounds of: 30s work / 15s rest
-Chair/bench overhead stretch
-Pike HSPU to Down dog hold @3,0,1,2
-Dip extension stretch
-“ATYT” with light plates/DB’s/Soup cans, or just arms is fine
WOD A
Every 90s x 12 (3 rounds)
1) 8-10 Strict HSPU (Pike/elevated feet HSPU progression, or seated overhead press)
2) 45-60s Hollow hold
3) 10-12/side: Supported or stagger stance bent over rows (Dumbbells/KB’s/Barbells or heavy bags)
4) 45-60s Reverse plank hold
WOD B
SYLB WOD #2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
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Sub for DU’s: Single-unders (x2), Jump w/ double leg tap, or 50/35/20: Jumping jacks
