Warm Up
A- Mash- Feet + calves
Activate- 2x single unders 25 + 7 deliberate 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
Push press
WOD
6x
30:30
-Battle ropes
-Double unders
-Push press w/53# m/75#
GoFit
Warm Up
A- Mash- Feet + calves
Activate- 2x single unders 25 + 7 deliberate 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
Single arm DB push press
WOD
5x
30:30
-Single arm DB push press (L)
-Row
-Single arm DB push press (R)
-Row
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