011420

TUESDAY


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds

• 8 Push Ups
• 8 Inchworms
• 8 Jump Squats

WOD#1: Strength.
10 x 7 (Build each set to your heaviest working set of 7)

• Sumo Deadlift

WOD#2: Endurance.
18 Minute EMOM (Every Minute On the Minute)

-Even Minute

• 4 Sumo Deadlift High Pull @ 75/45
• 4 Handstand Push Up *
• 4 Pull Ups**

-Odd Minute

• Rest

* Scale HSPU to Pike Push Ups or Elevated Push Ups
**Scale Pull Ups to Ring Rows or Pull Ups with Band Assistance




COOL DOWN:

• Stretching/Foam Rolling

​6 rds- 20-30 secs of swings

• Hollow Rocks and Arch Swings on the bar for shoulder mobility and Pull Up/ Bar Muscle Up/Toes to Bar Swing.

---