Tuesday May 20, 2025

Warmup

1:30 bike/row

5/way halos

10/side shoulder to overhead

5 situps w/ overhead extension

10 scapular pushups

10 plank pull throughs

20/way line hops

10 kip swings

Mobility

Banded shoulder distraction :30/side

Calf stretch :30/side

Skill/Strength

Superset:

1.      Handstand practice – pike > holds > climbs > walks > etc.

2.      DB single arm rows (leg supported) 4x8

WOD

AMRAP 15:

5 toes to bar

10 pushups

5 right arm DB shoulder to overhead

20 situps

5 left arm DB shoulder to overhead

40 double unders

Choose your own DB weight

F:  v-ups instead of toes to bar; box pushups; single unders

P1:  as written

P2:  hanging knee raises; 25 DU

C:  5 handstand pushups; 10 GHD situps OR 10/8 ski cals