Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
30 Seconds Dead Hang
15 Band Bicep Curls
15 Band Overhead Press
30 Seconds Scap Pull-Ups
15 Db Hammer Curls
15 Db Push Press
5 Pull-Ups or Scale Equivalent
5 Handstand Push-Ups or Scale Equivalent
WOD
COMPETITIVE
10-8-6-4 Reps
Strict Handstand Push-Ups
Strict Pull-Ups
-Into-
15-12-9-6 Reps
Db Hang Power Cleans (40/25)
Db Push Jerk (40/25)
PERFORMANCE
10-8-6-4 Reps
Strict Pike Push-Ups
Strict Band Pull-Ups
-Into-
15-12-9-6 Reps Of
Db Hang Power Cleans (30/20)
Db Push Jerk (30/20)
LIFESTYLE
10-8-6-4 Reps
Elevated Push-Ups
Inverted Row
-Into-
15-12-9-6 Reps Of
Db Hang Power Cleans
Db Push Jerk