Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 sit-ups
10 shoulder taps + 5 push-ups
5 kip swings + 5 pull-ups
:30 HS hold
Mobility
Quick shoulder stretches
Strength
HSPU work – for those of you who can complete Rx HSPU’s 5 sets of ME. Please stay 2 reps shy of failure. Since this is strength work, staying strict will do the most towards advancing HS ability. However, if you can only complete 1 or 2 strict HSPU’s, finish each set with kipping HSPU’s.
Those who cannot complete HSPU’s should do 5 sets of 3 very slow negatives + 5 seated DB presses; AHAP.
More gymnastic positional work. If you need more than 1 abmat and a 10# plate underneath it, then you should work on negatives and DB presses.
WOD
“Wrap it Up.”
3 rounds
50/35 calorie row
100 DU’s
200m farmers carry (70/53#)
There are so many benefits to the farmers carry. Strengthen the grip, high heart rate with out having to run, midline training. Remember, stand tall, shoulders back.
Cool Down
Runner’s strength
Foam roll for 3 minutes before you go
