Warm Up
Shoulder Activation #2
GHD prone lateral raise
Banded external rotation
Ring shrugs
Handwalk Warm up
Bear crawl (locked legs)
Lateral plank walks (pull belly button into your back)
Wall climbs
Wall supported handstand facing wall
-Hand lifts
-Shoulder taps
-thigh taps
Skill
Hand walking
WOD
A- Max deficit HSPU
(score in inches)
B- 3 rounds of:
750m row
25m hand walk
GoFit
Warm Up #1
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Climbing ladder
WOD
7x
30:30
-Air bike
-Burpees
-Climbing ladder
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