10.11.18

Warmup

Bear Crawl down/back (one way = 30ft)
10 Push-ups
Inchworm with Scap Push-up
10 Pull-ups or Ring Rows
Crab Walk back
15 Burpees

Mobility

20 Band Pull-aparts
20 Banded Presses from Front Rack
Bully Stretch – 45 sec per side
Roller in Mid Back – Hug and Extend – 1 Min
Roller In Mid Back with Overhead Barbell or KB Stretch – 1 min

Skill

Review of the V-up
Review of the hollow position used during a handstand hold as well as points of performance of the hand stand:
– Weight distributed through the palm of the hand
– Wrists stacked directly under shoulders
– Hips stacked over shoulders with midline stabilized (no overarching of the back)
– Butt squeezed and legs tight together

Strength

EMOM X 12
Even: 10-15 V-ups
Odd: 30 sec Handstand Hold
P – V-ups, free standing hold
L – V-ups, hold against wall
F – V-ups with knees bent, wall climb as high as possible and hold

Metcon

4 rounds
1 min Row or Bike
1 min rest
1 min Power Cleans
1 min rest
1 min Burpees
P – 135/95, Lateral Burpees Over the Bar with a double jump (1 rep = burpee + jump to opposite side of the bar then back to the side that the Burpee was performed on, so Burpees should be performed on the same side the bar every rep due to the double jump)
L – 115/75, Lateral Burpees Over the Bar
F – 95/65, Burpees
The pace on the rower or bike should be an active recovery pace, just enough to keep the heart rate at a moderate level.
Your score is the number of Power Cleans and Burpees performed in total.

Cashout

Level 1: 3 Strict Pull-ups, 2 Strict Pull-ups, 2 Strict Pull-ups
Level 2: 15 Strict Pull-ups, 6 Strict Pull-ups, 2 Strict Pull-ups
Rest up to 2 min between sets