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