warm up
row 500m or 2min air dyne
shoulder prep
skill/strength
EMOM for 10min-HSPU. try to complete the same number of reps each minute, but push yourself.
functional fitness
spend 10 minutes working handstands or HSPU
conditioning
3min AMRAP
wall ball 2 for 1’s- after tossing the ball, do another squat before catching it.
rest 2min
2min AMRAP
American KB swings(arms past ears) 32kg/16kg
rest 2min
1min AMRAP
burpees
functional fitness
3min AMRAP-wall balls
rest 2min
2min AMRAP-KB swings 16/12
rest 2min
1min AMRAP-burpees
stretch
death stretch
wall straddle
shoulder extension
