Overhead Squat 3RM
55×3 63×3 70×3 77×3 85×3 93×3
Metcon:
12 Minute Alt EMOM
3×1
Pick correct progression for Handstand Work
-
Handstand Walk, or hold, or Handstand hold with shoulder tap x about :30 seconds of work
-
Double KB front rack walk (back and forth rig) 53/35
- Wall Balls x 16
-
Strict Pull ups x 6-8
-BMU x 4-6
-Ring Muscle up x 2-4
Mandatory Mobility:
5 Minute
Foam Roll Circuit
30 Seconds each body part
Calf-L
Calf-R
Quad-L
Quad-R
Glutes-R
Glutes – Left
Lat – R
Lat – L
11 Friends Ln #111
Newtown, PA 18940
215-650-7421