Warm Up:
Dynamics
Shoulder Mob
Squat Therapy
STRENGTH: 3 sets MAX HANDSTAND HOLD
~facing the wall, wall walk up into top position
~focus on holding hollow body position with pelvis tucked, aim for nose and toes touching the wall
~If you cannot maintain this position that close to the wall, walk out to where you can comfortably maintain hollow body
WOD:
Max rounds in 20 mins of plus one*:
Pull Ups/Front Squats (50-60%, from the floor)
*This is designed like a "death by" but it is not an EMOM so you will work the whole 20 minutes continuously to see how far you can get.
SILVERS:
Dynamics
Skipping
Squat Therapy
Mobility
Strength: 5 x 5 Front Squats
WOD:
Max rounds in 20 minutes of plus one:
Wall Ball/Thruster
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