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