Thursday March 31, 2022

Warmup

1:30 Bike/Row

2 Rounds:

10 Banded Pull Aparts

10 Banded Good Mornings

10 Scapula Pushups

:20 Hollow Body Hold 

10 Scapula Pullups

10 Cat/Cow

Mobility

Banded Front Rack Stretch :30/Side

Couch Stretch :30/Side

Skill/Strength

Handstand Practice

Walk, strict, wall climb, freestanding hold, supported hold, pike, etc.

WOD

Pushups 10/20/30

Front Squats 20/15/10

Pullups 10/20/30

F:  box pushups; kb goblet squats; ring rows

P1:  135/95

P2:  95/65

C:  155/105 or more; pushups are: 10 wall climbs; 15 strict HSPU; 20 kipping HSPU; pullups are:  10 bar muscle ups; 15 strict pullups; 20 chest to bar pullups