MONDAY

Warmup:

10 Burpees

Shoulder activation (bands)

T-pushes (each arm)

Handstand holds/lowers

Shoulder activation on rig

Skill Development:

Warm-up all movements

·    Handstand Push-ups

·    Pull-ups

·    Ring dips

·    Med-ball cleans

WOD

12 Minute EMOM

·    1^st Min: HSPU’s

·    2^nd Min: Pull-ups

Then:

12 Minute EMOM

·    1^st Min: Ring Dips

·    2^nd Min: Med-ball cleans

Then:

·    1 mile run/row/erg

·    Wear a weight vest for a challenge