01.15.2018
Warm up:
| Tabata alternating (3x): |
| Dead hang (bar or rings) |
| Samson lunge (reverse, reaching OH) |
| Banded pull aparts (across chest) |
| Dead Bug |
Skill:
| E2MOM 10:00 (5 Rounds) |
| 1. 30sec handstand hold, free hold, walk |
| 2. Rest |
Conditioning:
| EMOM 21:00 (7 Rounds) |
| 1. 6 Strict ring dips (weighted if possible) |
| 2. 12 KB Goblet Cossack squats (AHAP, across) |
| 3. 30sec hollow hold |
Recovery:
| Pec/Anterior comp. Smash 90sec L/R |
| Single arm Dead hang 3x 20-30sec L/R |