11.30.2017

Warm up:

(3 rounds)

10 DB strict press right

10 DB strict press left

5 Hollow hold into superman (rolling and hold 3sec)

20sec HS hold (and move sideways if possible)

Mobility:

1. Shoulder Smash or Ant. Comp. Smash 2’/side
2. 10 Scapular pull up + 10 Scapular push up

Skill:

Kipping

5-10:00 Work on “perfect kip”

5 sets of 10 kipping swing

(Active shoulders, feet together, straight legs, tight core, push and pull on bar…)

then,

EMOM for 10:00

1. 35 sec OH DB hold (Arms must be locked overhead and close to ears)
2. 5-10 T2B progression

Conditioning:

(For time)

5-4-3-2-1 wall walk

10 Devil Press (35/20)