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