-Warm Up-

 

2 rounds

 

10 reverse grip shoulder openers

10 v-ups

10 back extensions

30 second supinated hang

 

-Strength-

 

Time Under Tension

 

3 sets

 

30 sec HS hold

10 behind the neck press

(light weight,50% of max if you have one)

30 sec HS hold

 

Rest 2 minutes between sets

 

Then

 

4 sets (super set)

 

20 hollow shoots

20 second chip up hold

1 minute hollow hold

 

-WOD-

 

"Diane"

 

21-15-9

 

Deadlift 

HSPU