03.15.2018

Warm up:

On a 8:00 running clock :
Single arm overhead dumbbell walk 50ft (Left)
Single arm overhead dumbbell walk 50ft (Right)
7 Yoga push ups
20sec Kip swing

then,

2 Rounds:
12 – 15 banded pull aparts (overhead)
12 – 15 scap push ups

Skill:

[10:00]

Handstand hold / Freestanding handstand hold / Handstand walk

Conditioning:

EMOM 24:00 (8 Rounds)
1. Max distance row
2. 7 pull ups + 7 dumbbell push press (AHAP)
3. rest

Rx +
EMOM 24:00 (8 Rounds)
1. Max Calorie assault bike
2. 7 Chest to bar pull ups + 7 Handstand push ups
3. rest

Recovery:

1. Banded overhead distraction; 2:00/
2. Wall squat;  4:00