Thursday, August 29

Activation 600m Run :45 seconds per movement below Active Spiderman Active Samson Low Squat Hold Toe Touch (Maintain neutral spine, don't round back) Downward Dog / Pike Hold Upward Dog Pigeon Pose Shoulder to Floor

Bench Press (6 x 10)

The Bar should be roughly 60% of your 1RM for all 6 sets of today's 6 x 10

Metcon (AMRAP - Rounds)

3 Rounds 1:00min ON :30 OFF Double Unders Toes to Bar Dball over Shoulder Handstand Pushups (Kip or Strict) Box Jumps Sled Push *No score for todays wod, just simply entering rounds completed. A good day to work technique on each movement. Scaling Options: Double Unders - Single Unders Toes to Bar - Knees to Elbows with a proper consistent Kip, Strict Knees to chest Handstand Pushup - Wall Climb Hold, Handstand Hold to Headstand Practice, Strict Dumbell Shoulder Press

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