Warm-up
2 sets through for form:
1:00 Bike/Row/Ski
:30 Handstand Hold or Pike
10 Half Kneeling DB Press/s
10 Narrow Squats + 10 Normal Squats
1:00 Bike/Row/Ski
:30 Handstand Hold or Pike
10 Half Kneeling DB Press/s
10 Narrow Squats + 10 Normal Squats
Push Press (10 . 10 . 10 . 10 . 10)
– Hold same weight across all sets and try to work between 50 and 60% of your 1RM
Metcon (Time)
Pick your poison:
50/40 Calorie Bike OR Row BUY IN
Then complete as fast as possible
50/40 Calorie Bike OR Row BUY IN
Then complete as fast as possible
40 Box Jump Overs (24/20)
30 Wallballs (9/6)
20 Handstand Pushups
11 minute time cap
Mobility
1:00 Twisted Cross/side
1:00 Thread needle/side
1:00 Saddle with shoulder stretch
1:00 Thread needle/side
1:00 Saddle with shoulder stretch
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