Friday, April 5, 2019

 

WARM UP:

Twice through

30 sec each

Ski Erg

Squats

Press

Inch Worm

PVC Pass Throughs

 

SKILL:

3 Tripod holds

Tripod Press Outs to plank, 2 slow and 2 fast

 

Tripod Press outs to Wall x 2 and if able try 2 facing away from wall

 

 

WOD:

As Many Rounds as Possible in 5 Minutes, rest 3 Minutes, go again

4 Handstand Push Ups

5 Overhead Squats

Row 10 Cal

 

COOL DOWN/ ACCESSORIES:

Strict Work- pick a Pull Variation (chin over, chest to bar, hips to bar, muscle up) and perform 15-20 Reps. Focus is on maintaining Hollow throughout the movement. Strict means strict! Use bands if needed