6.16.2021

Warm-up
400 m run or row
airplane crash stretch – 30 sec each side
red band prone pull aparts
red band single arm shoulder press – 12 each side
red band good mornings – 12
5 inch worms with push up – drop to knees if you need to for a full push up (chest to ground)

Skill Work
tabata handstand hold

Accessory Work
2 rounds
5 ATYW
6 Lateral Raises
8 skull crushers
10 band pull aparts – thicker band to make it harder than the warm up
Metcon (Time)
min 1-4
50 KB Swings 35/26 + 53/35
Metcon (Time)
min 4-8
30/24 calories
bike/ski/row
Metcon (Time)
min 8-12
4 RFT
5 HSPU
5 Headcutters (same KB)
Metcon (Time)
min 12-16
3 RFT
10 KB Snatch
10 KB SDLHP