WARM UP
2x :
45” machine
10 PVC pass overs
10 seated Z-press (light weight)
30” push up plank hold
SKILLS
- 12’ HSPU practice
EMOM 3 :
3-5 Pike push up / push up
EMOM 3 :
Kick up + 15” - 30” hold / 30” decline push up hold
EMOM 3 :
1-2 negative HSPU / negative pike push up
EMOM 3 :
Attempt 3-5 good quality HSPU / pike push ups
WOD
Team of 2:
(5rounds)
6-10 HSPUs / 20 DB Z-press
20 Burpee Box Jump Over
30 Hang 2 x DB snatch (30lb / 15lb)
40 DB reverse lunges
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