WARM UP -
3 MIN CARDIO CHOICE INTO…
6 MIN AMRAP
10 PULLS ON SKI
10 AIR SQUATS
5 INCH WORMS + 5 PUSH UPS
:20 SCAPULAR WALL STRETCH
SKILL -
8 MIN EMOM HSPU PROGRESSIONS
1 - 10 PIKE PUSH UPS/8 PUSH UPS ON THE BOX/3 HSPU NEGATIVES + 3 HSPU (BASED ON ATHLETES SKILL LEVEL)
2 - :30 HS HOLD
WORKOUT -
PARTNER WOD FOR TIME
21-15-9 HSPU
:60 PLANK
500/400 M ROW
P1 - 21 HSPU + :60 PLANK
P2 - 500/400 M ROW
THEN P1 AND P2 SWITCH. CONTINUE THE SAME WAY WITH ROUND OF 15 AND 9.
