2/21/19 Training

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

1. Handstand Walk, or hold, or Handstand hold with shoulder tap x about  :30 seconds of work

2. Double KB front rack walk (back and forth rig) 53/35

3. Wall Balls x 16

4. 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