Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
10 Dive Bomber Push ups
Samson Lunges Down
Inch Worms back
Banded Lat Stretch
15 Squats
Handstand Practice
8 Strict Pullups
10 Hip Extensions on GHD
WoD:
“Nate”
Solo- Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 American Kettlebell swings (70/53#)
OR
Partner Nate- 28 Min AMRAP
Leap Frog Movements with same rep scheme
Mobility:
Mash Lats
LAX to Shoulders
Roll Posterior
Banded Shoulder Distraction