Warm-Up:
2x
10 PVC PT
10 PVC ATW
10 Good Mornings
10 Air Squats
5 Burpees
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
Skill Work:
Max Set Handstand Push-Up
WOD(s):
1)Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
2x
10 PVC PT
10 PVC ATW
10 Good Mornings
10 Air Squats
5 Burpees
CFNE Bulletproof Shoulders
Side plank reverse fly x20 per side Modified pushup Y-hold 15 sec x4 per side Scapular pushups x15 T's 5 sets of: 5 reps, then 5 sec iso hold W's 5 sets of: 5 reps, then 5 sec iso hold Rotator cuff isolation x15 per side w/ 5 lb plate
Skill Work:
Max Set Handstand Push-Up
WOD(s):
1)Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
2)AMRAP 5 mins: Deadlifts and Push Press
Complete as many rounds as possible in 5 mins of:
3 Deadlifts, 275/185 lbs
7 Push Press, 115/75 lbs
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