01.10.2018

Warm up:

3 rounds, 30sec ea:
scap pull up
Air squat (2sec pause)
Inch worm (on the spot)
Bird dogs

Mobility:

(10:00)

1.  Lat stretch on rig 3x 30sec (L+R)
2. Wall squat   4:00

Strength:

5x 5 Handstand push ups (Strict if possible, Deficit if possible)

Conditioning:

EMOM 20:00 (5 Rounds)
1. 10 wall balls + 10 KB swings
2. 15 Sit ups
3. Max ring dips
4. Rest