06.14.2017

Warm up:

500m row then;
TABATA (3 rounds)
Ring rows
Hollow rocks
Right arm thrusters (Light KB or DB)
Left arm thrusters

Mobility:

1.  Quad and IT band smash   2/
2. T-spine bridge (alternating hands) 3×10

Skill:

10:00
Handstand or kipping swing practice

Conditioning:

AMRAP 20:00
5 Handstand push ups
10 Deadlift  (155/115)
5 Chest to Bar pull-up
10 GHD Sit ups

Rx+ :
AMRAP 20:00
5 strict Handstand push ups
10 Deadlift  (245/175)
5 strict pull-up
10 GHD sit ups