12-17-2019

Warm-up

2x

20 Jumping Jacks

20 Squats

20 sec Handstand Hold

20 Push-ups

20 sec Hollow Hold

Mobility

PVC

1 min Bar Overhead Extension

1 min (es) 3D Dynamic Calf Stretch

Skill

10 min

Pull-up Progression

WOD

20 min EMOM

  1. 2 x 50′ Sled Push
  2. 30 sec Overhead Barbell Hold (135/95)
  3. 10 Box Jumps (30″/24″)
  4. 10 Ring Dips
  5. 10 Sit-ups (weighted w/ MB or GHD)

Cooldown

1 min (es) Standing Barbell Tricep Smash