-Warm Up-


2 rounds


1 min bike or row

10 shoulder openers

5 goblet squats

20 shoulder taps

5 lateral step ups

3 wall walks


-Strength-


4 x Complex:


20 sec Hs hold

5 strict hspu  (Head to mat)

10 sec hold

Max Effort Kipping HSPU 


Strength WORK


5 sets superset:


8 Seated db press


10 Reverse inverted cross


15 Weighted Hollow Rocks

 

-WOD-


10 minute cap


15-12-9


Front Squat

HSPU