Warm-up:

Run or Row

15 Matrix Turns

10 Scorpions

Crossover Symmetry

10 Dive Bomber push ups

15 Hollow Rocks

Backwards Bear Crawl Down

Crab Walk back

10 Pull Ups

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  Strict Handstand Push-Ups
12 Russian Kettlebell Swings (24/16 kg)
30 Double-Unders

 

Mobility:

Lax to Shoulder

Banded Shoulder distraction

Mash Calves/Achilles on KB handle

Roll Posterior

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