Thursday, 12/29

Warm-Up
4 Rounds of
2 wall walks
4 Alt T Push-Ups
6 Supine Scorpion
8 Alt Dead Bugs

Skill (10 min)
3 rounds of:
Wall-facing Handstand Hold for time*
10-15 Hollow Rocks
10-15 Supinated grip Band Pull Aparts
Rest ~1:30 between rounds

*Don’t go to failure, focus on “quality time” maintaining tight core.

Strength – Push Press (25 min)
Prep:
1 x 5 Strict Press w/ bar;
4 x 3 Push Press working up in weight

Work:
2 x 3;
3 x 2

MetCon
Complete for time:
8-6-4-2 DB Renegade Rows
2-4-6-8 DB Curtis P

– 12 min timecap
– 1 Rep Renegade Row = Push-Up + DB Row L + Push-Up + DB Row R
– 1 Rep Curtis P = Hang Clean + Lunge L + Lunge R + S2OH
– workout = 8 RR, 2 CP, 6 RR, 4 CP, etc.