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
