Friday
Warm-up
Foam roller T-spine Extension x 10 Side lying windmill x 5/side + 2 sets T's x 10 Y's x 10 DB ER x 10 + 2 sets 30 sec HS Hold KB Windmill x 8/side
Perfect Push-up x 5
Strength
Close-Grip Bench Press (Build to a 1RM, rest as needed)
Metcon
Modifications for today: Strict handstand pushup = DB Strict Press or box strict HSPU Double Unders = 2x Singles
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP @ 80% 10 Strict Handstand Push-ups 30 Double Unders Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP @ 80% 30 Air Squats 15 Push-ups
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