08.23.2017

Warm-up:

3-4 minutes Double under practice

Then, with Dumbells; (2 rounds)

10 strict press left arm

10 strict press right arm

10 lateral raise

10 Front Squat

Mobility:

1. Shoulder opener on floor 2x 8/side
2. Quad and IT band smash 2x’/side

Strength:

Handstand push up [15-20:00]

5 sets of max unbroken reps (if 10+, go strict or use plates to create deficit)

Progression is:

-Negatives (3-4 reps)
OR
5 sets  max reps seated strict press with Dumbell AHAP

Conditioning:

 [Cap 15:00]

2 rounds for time

50 Double Unders

40 KB swings (32/24)

30 Wall ball @(0/14)

20 Toes to bar*

*progression is knees to elbows, NO singles on Toes to bar