07.31.18

Warmup
6 min AMRAP
7 light DB Strict Press
10 lying or hanging Straight Leg Raises
Bear Crawl 50’
Mobility
10 Cat/Cow each
With a partner (be gentle and communicate with your partner on these):
– Sit Down Overhead Stretch – 1 min/partner
– Behind the Back Stretch – 1 min/partner
1 min of wrist stretches
Skill
Review of the Handstand Push-up as well as scaling options, progressions and modifications.
Review of the L Sit and Knees Tucked hold
Strength
EMOM X 10, alternating between the following movements:
EVENS
P – 5-8 strict HSPU
L – 5-8 kipping HSPU
F – 20 sec. Handstand Hold or 5-8 Pike/Box Push-ups
ODDS
P/L – 15-20 L Sit Hold, use boxes, parallettes or rings
F – 15-20 sec Tucked Hold
Metcon
25 min AMRAP
Run 800m*
25 Russian KB Swings
20 Box Jumps
10 Dball Over the Shoulder
P – 32kg/24kg, 30/20, 100/70
L – 24kg/16kg, 20/14, 70/50
F – Run 400m, 14/10, 50+/20+
*The pace of the run should be about 70%. This pace should allow you to move at a steady rate and complete the other movements as close to unbroken as possible every round.
Cashout
30 sec working alternating with 30 sec of rest for 10 min, alternate work periods between the two following movements
– Landmine Twists
– Commando Planks