11-09-2020

Warm-up

400m Run

2x

:20 Handstand Hold

10 Squats

5 Hand Release Push-ups

Mobility

PVC

1 min Global Overhead Extension

1 min Deep Squat Hold

Skill

10 min – Pull-up Progression

WOD

20 min AMRAP

5 Overhead Squat (115/85)

10 Ring Dips (Scale: Matador/Box Dips)

15 Push-ups

Cooldown

2 min (es) Lateral Seam Mobilization