Sunday, July 13

Warm-Up
3 Rounds of
2 Wall Walkers
10 Alt Lunge and Twist
then,
3 Rounds of
5 Hanging Scap Retractions
10 Alt-T Push-Ups

Skill
2 Rounds, NFT, of
10-20 Alt Hand Stand Shoulder Touches*
10 hip bridges (focus on squeezing glutes)
* Scale to same with knees on box

Strength – Strict Press (30 minute cap)

– – Prep Sets – –
1 x 10 w/ bar
2-3 x 5 ascending towards working weight

– – Work Sets – –
5-4-3-2-1
– try to make each set as challenging as possible

Met Con

– – Prep Sets – –
1 x 5 arch to hollow + 5 V-Ups + 15 Jumping Jacks + 5 Step-Ups
1 x 5 Kip Swings + 5 V-Ups + 10 Jumping Jacks + 5 Box Jumps

– – Work – –
AMRAP in 12 Minutes of
6 Toes to Bar
9 Push-Ups
12 Box Jumps