08.06.2019

WARM-UP

1) 500m Row

2) Dead Bug w/plate Pull Over, 10 reps

3) Banded Pull Aparts & Banded Front/Lat Raise, 10 reps each

STRENGTH/SKILL: Handstand Walks

ACTIVE MOBILITY

1) T-Spine Extensions w/OH Bias

2) PVC Pipe 1st Rib & Trap

3) High Glute Smash

4) Low Back Press-Up’s

WOD: Perform the following for time:

- 800m Row - 66 Double KB Shoulder to OH (35/26) - 132ft. Handstand Walk (7 wall walks with shoulder touch)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Back Extensions, 12-15 reps x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes