Monday 4/16

Warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

The Complex

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Movement standards

WOD

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Mary XXX

AMRAP in 20 minutes

10 Handstand Push-Ups

20 Pistols (alternating legs)

30 Pull-Ups

15 Handstand Push-Ups

30 Pistols (alternating legs)

45 Pull-Ups

20 Handstand Push-Ups

40 Pistols (alternating legs)

60 Pull-Ups

25 Handstand Push-Ups

50 Pistols (alternating legs)

75 Pull-Ups

30 Handstand Push-Ups

60 Pistols (alternating legs)
90 Pull-Ups