Tuesday

19
Aug

Tuesday

4 rds :
10 x push-ups
10 x arm circles
4 rds:
Supine rows x 10
Lat stretch x 20 sec (2l/2r)
Strength: 10 mins to establish 3rm strict press
Then : 5 x 5 weighted feet elevated ring push-ups
Wod:
1:00 – 1 strict press/ 1 strict pull-up
2:00 – 2 strict press / 2 strict pull-up
3:00 – 3 strict press etc…………
Once you get to 10:00 start your descent back down w/ push press & Kipping pull-ups
9:00 – 9 strict press / 9 strict pull-ups
8:00 etc……
If you can make the whole ladder, congrats your awesome. Don’t cheat yourself by holding back on the 3rm.
Extra work: row 3k & accumulate 15 mins of handstand holds and walks practice.