2/15 Day#32 (Speed/ Pace)

A- Shoulder Activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

B- Shoulder Warm Up

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

HSPU & Power swing

WOD

14x

30:30

-Strict HSPU

-KBS w/35 m/53

GoFit

Warm up

A- Shoulder Activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

B- Shoulder Warm Up

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

Movement standards

WOD

7x

30:30

-Planche push ups

-V ups

-KBS