Prep

Equipment Required: Light band, light KB

1) 5 Upward to Downward Dog w Toe Touch

2) 10 each Thoracic Rotations

3) ARMAP 6:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 10 total Single Arm KB Push Press

– 10 Skip Jacks

A.

Gymnastics Skill Work

Handstand Push-up + Static Hold

– Spend 8 Minutes working on improving HSPU Technique.

L2: Negatives or Box HSPU

L1: Overhead or Single Arm Overhead Tall Kneeling to Standing

Between sets of HSPU drills perform a static hold of your choice choosing between:

– L-Sit Chin-over Bar Hold x 15s.

– Chin-over Bar Hold x 15s

– Active Bar Hang x 15s

B.

‘Shamrock’

AMRAP 10

Farmer Carry x 50 Meters (70/53). Rest 60-90s.

AMRAP 10

Heavy Sledpush x 25 Meters. Rest 60-90s

AMRAP 10

Single Arm Front Rack Carry x 50 Meters each.

*Score = How much water you drank yesterday

*Sled Alternate:

40s Bike Sprint Rest 90s.

C.

DB Hammer Curls

3 x 10 3s down. Rest 60s.