WEAK SKILL DAY
Warm up
- 10ps single leg hops
- 2x bear crawls
- 10 hanging lat pull downs
- 10 shoulder retractions on floor in plank
- 10 v sits
- 10 super man
release
WEAK SKILL DAY
PICK A WEAK SKILL WITH A EMOM CLOCK USING 30 SEC OF WORK AND 30 SEC OF REST.
WOD: 1
EMOM20 (5 Rounds):
Minute 1 – 8 Burpee Box Jump-Over (24/20″)
Minute 2 – 12 barbell bent over rows, on an incline bench
Minute 3 – 8 Barbell Back Rack Alternating Box Step-up (95/65#, 24/20″)
Minute 4 – 12 Handstand Push-Up/ regular pushup / handstand holds