Wednesday 6/20

Warm-up

Shoulder CAR x 3/side Pec Stretch x 5/side Banded Rows x 20 Banded Press x 20 + 2 sets Seasaw Press x 10/side Renegade Row x 5/side (including push-up) Hollow Rock x 10 w/:10 second Hollow Hold

Strength

A.1: Metcon (No Measure)

Handstand Walk x 25-50ft or Handstand Shoulder Taps x 5/side + :20-30 second hold

A.2: Hanging Tuck Hold (3 x 20-30 Seconds, Rest 60 Seconds)

Metcon (2 Rounds for reps)

2 Sets: 1 Minute Max Effort Handstand Push-ups Rest 60 Seconds 1 Minute Max Effort Kipping Pull-ups Rest 60 Seconds 1 Minute Max Effort Push-ups Rest 60 Seconds 1 Minute Max Effort Ring Rows, 20X1 Tempo Rest 2 Minutes

Extra Work

Snatch Grip Push Press x5 + OHSx1, Build up to a heavy complex then 1 set @ 95% of weight you just hit + 1 set 90% of weight you just hit

#workoutoftheday