04.24.2018

Warm up:

3 rounds:
200m jog
20-30sec bar/ring hang
10 Single arm ring row (left)
10 Single arm ring row (right)
5 Yoga (divebomber) push ups

Then,

2x 20 Banded pull aparts (overhead)
rest 30sec

Strength:

Standing Dumbbell shoulder press:
Build, then
5x 6 (across, AHAP)

OR

Strict handstand push up (full range, strict only, Deficit if possible)
Complete 30 total repetitions (partition as needed, rest as needed)

Conditioning:

AMRAP 10:00
2 Burpee rope climbs
200m Medball run (20/14)

Rx +
AMRAP 10:00
2 Burpee Legless rope climbs
200m Medball run (20/14)

Recovery:

1- Deltoid smash OR banded bully; 90sec/

2- Wrist stretch on floor OR forearm smash; 90sec/