Spend 2 minutes in Z1
Then, 3 rounds
:20 HS hold
10 hanging knee tucks
:20 superman hold
Not long needed here. Some shoulder work based on WOD.
800m farmers carry with your favorite farmer (70/53#)(53/35#)(44/26#)
The farmer’s carry trains your body in a way that’s useful even beyond the gym. You can’t underestimate the importance of grip strength and the ability to lift and carry heavy objects for health or in everyday life. The farmer’s walk might be the most “functional” exercise in existence.
80 air squats
Two rounds of all bodyweight movements. Great opportunity to hold yourself accountable to perfect movement.