Friday, 8/7

Warm Up

3 Rounds
6 Spider Lunges w/ reach up
6 Dolphin Push ups
6 Squat to Bootstrappers
6 Alt Dead Bugs

Skill

Every 3 Minutes for 9 minutes (3 Rounds)
:30-:45 Handstand Hold+ 5 Cals+ 5 Prone PVC Dislocates*+ 15 Hollow Rocks

Met Con

As Far as Possible in 10 Minutes
1 Strict HSPU
5 Cals (Bike/Row)
2 Strict HSPU
5 Cals (Bike/Row)
3 Strict HSPU
5 Cals (Bike/Row)
4 Strict HSPU
5 Cals (Bike/Row)
5 Strict HSPU
10 Cals (Bike/Row)
Continue with 5 Strict HSPU/10 Cals until time expires
Score by total Reps+Cals

Accessory Work

4 Rounds
1 Minute Max Reps Seated DB Press
1 Minute Max Band Pull Aparts
1 Minute Max Reps DB Zottman Curls

Mobility

2 Rounds
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side