Friday July 2, 2021

Warmup

2 Rounds:

8 Inchworms to Push up

8/Leg Staggered Stance DB RDL

8 Hollow Body Swings

8 No Push up Burpees

8 Air Squats

Mobility

Banded Shoulder Distraction 1:00/Side

Couch Stretch 1:00/Side

Skill/Strength

Work up to a one rep max front squat

WOD

12 good-for-yous*

30 pushups

9 good-for-yous

30 toes to bar to pullups (toes to bar followed by a pullup)

6 good-for-yous

30 pushups

3 good for yous

*1 good-for-you is:

1 front-rack right lunge

1 front-rack left lunge

1 front squat

F:  kb good-for-yous; 20 pushups; 40 situps; 40 ring rows

P1:  115/75

P2:  75/55; hanging knee raises

C:  135/95; 20 handstand pushups; toes to bar to chest to bar pullups