11.16.2017

Warm up:

(3 rounds)

3 length of gym Overhead DB walk (elbows locked, squeeze shoulder blades together)

5 manmakers with DB

5 slow ring rows (fast up and 5 sec negative)

15 sec Handstand Hold (or attempt free standing)

Mobility:

1. Anterior Compartment Smash  2:00/
2. Banded lat pull down 3x 10

Strength/Skill:

EMOM for 12 minutes

1. 2 – 10 HSPU (Strict if possible/deficit ONLY if can do more than 10 strict) (Progression is HSPU with feet on the box, hips over shoulders or seated DB press)
2. 10 slow singles + 10 Double unders + 10 slow singles + 10 Double unders

Conditioning:

(AMRAP 15:00)

30 Double unders (progression: 90 singles)

15 Db thrusters @40/25

10 Burpees to (6inch target above reach)