Friday

Strength Development:
Dumb-bell Strict Press

5 sets @ 2 minutes

• Working on technique
• 5 reps per set

WOD

4 rounds:

4 minute LONG TABATA
(40 sec work/20 sec rest)

• Handstand push-ups
• Parallette Shoot throughs
• Pull-ups
• Pistols or air-squats

Start at any movement but rotate through the order.