WARM UP
AMRAP 6′
20 PVC Shoulder dislocated
10 Shoulder Press ( empty bar )
10 Bent Row
10 Good Mornings
MOBILITY & SKILLS
Handstand Push Ups – Kipping
CONDITIONING
Buy In 400 mt Run; Then:
For Time
100 Double Unders
50 Handstand Push Ups
40 Toes To Bars
30 Burpees Box Jump Over
100 mt Walking Lunges
Then:
Cash Out 400 mt Run
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12
