Strengthen Weaknesses
Shoulder Strengthening
Hip Strengthening
Warm Up (5 minutes)
- Arm circles (2 min)
- Pike push-ups (2 sets of 10 reps)
- Band pull-aparts (2 sets of 15 reps)
Warm Up (5 minutes)
- Glute bridges (2 sets of 15 reps)
- Dead bugs (2 sets of 10 reps per side)
- Hip mobility (2 min)
Skill Work (50 minutes)
- Strict dumbbell press – 3 sets of 8-10 reps
- Handstand holds – 3 sets of 30-45 sec
- Handstand Push-up negatives – 3 sets of 5 reps
- Ring rows – 3 sets of 10-12 reps
- Lateral raises with dumbbells – 3 sets of 12 reps
Skill Work (50 minutes)
- Hip thrusts with barbell – 3 sets of 10 reps
- Hanging leg raises – 3 sets of 12 reps
- Heavy kettlebell swings – 3 sets of 15 reps
- Weighted step-ups – 3 sets of 10 reps per leg
- Hip abductions with band – 3 sets of 15 reps
WOD
AMRAP 12 min:
- 5 Toes To Bar
- 10 Pull-ups
- 15 Kettlebell Swings
- 12/15 Calorie Row