Monday

 

Warmup/Mobility)

 

Band pull-aparts/presses

60 secs bench shoulder stretch

 

2 Rounds:

6-8 Ring Rows

1-2 Wall Walks

8-12 Pushups

 

WOD A) 4 Rounds alt. EMOM (12 mins):

 

1) 4-6 Strict Handstand Pushups – work to deficit if 6 are comfortable

2) 4-6 Weighted Supinated Pullups

3) 20-30 secs Hollow Rock/Hold

 

HSPU progression:

Int: work to less range of motion, banded or perform 8-10 sec hold just above failure point

Beg: Pike Pushups

 

WOD B) 4 Rounds for time:

 

3/2/1 Rope Climbs (Adv/Int/Beg – sub 10-15 Ring Rows) **No Jumping**

15 DB Shoulder to Overhead 45/30’s

400m Run

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