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WARM-UP
1) 500m Row
2) Dead Bug w/plate Pull Over, 10 reps
3) Banded Pull Aparts & Banded Front/Lat Raise, 10 reps each
STRENGTH/SKILL: Handstand Walks
ACTIVE MOBILITY
1) T-Spine Extensions w/OH Bias
2) PVC Pipe 1st Rib & Trap
3) High Glute Smash
4) Low Back Press-Up’s
WOD: Perform the following for time:
- 800m Row - 66 Double KB Shoulder to OH (35/26) - 132ft. Handstand Walk (7 wall walks with shoulder touch)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Back Extensions, 12-15 reps x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes