02.07.2017

Warm up:

800m row

Mobility:

1. Overhead rib OR 1st rib mobilization  2/
2. Ball tack & floss   2/
3. Scapular pull ups 3x 10 (rest 30 seconds)
OR
Banded pull aparts 3x 10 (rest 30 seconds)

Strength/Skill:

A) Handstand [10:00]
Progression 1: 3-5x max effort box hold
2: 3-5x max effort wall hold
3: 3-5x max effort free hold OR handstand walk

B) Warm up deadlift; 10-5-5-(5)

Conditioning:

EMOM 6:00
8 Deadlift (185/125)
4 Chest to bar pull ups OR 2 Bar muscle ups

rest 1:00

EMOM 6:00
6 Deadlift (225/155)
6 Ring Dips OR 6 Strict push ups

rest 1:00

EMOM 6:00
4 Deadlift (275/195)
8 pull ups OR 8 Plank rows