Thursday:  September 12, 2019

Warm-Up(0:00 – 15:00)
Mobility:  2:00 T-Spine Smash on foam roller or double LAX ball

On a 7 Minute Clock
3 Rounds
12 S-Arm DB Push Press
12 S-Arm S-Leg RDLs
In the remaining time, Max distance HS Walk (if you don’t quite have handstand walks, do handstand holds or wall climbs – anything to practice getting upside down)

Strength/Skill(15:00 – 35:00)
Every Other Minute on the Minute for 12 Minutes
3 Push Press (AHAP from the rack – feel free to pair up and move some weight)

WOD(40:00 – 60:00)

Fitness/Performance/Competition
4 Cycles of:
In 2:30 perform
20/16 Bike/Row/Ski
AMRAP Burpees
Rest 2:30