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

#workoutoftheday