Warm-up:
Row 500m
Crossover symmetry
10 push ups
3 wall walks
Bear crawl down
Crab walk back
Karaoke down and back
10 GHD sit-ups
10 back extensions (not hip extensions)
15 squats
Strength:
Take 15 minutes to build to today’s 1-RM Push Press
WoD:
Complete as many rounds and reps as possible in 20 minutes of…
6 Handstand Push-Ups
12 American Kettlebell Swings (53/35#)
30 Double-Unders
Mobility:
LAX to shoulders
Roll posterior
With KB handle mash Achilles/calf