Skills:
2-3 min pike box walk
8 min EMOM (shoulder stability work)
3x complete the following every minute on the minute
- first walk all the way out on hands until you can go no further and hold for 3 sec
- then walk your hands all the way back to feet to be in a pike position
- walk hands back out to full extension and hold for 3 sec
- then walk feet to meet hands driving hands into floor and toes almost off the ground
Watch this video at :39 secs to :60 sec marker for example of the movement (Turn down your volume when watching)
Strength: Bench press
70/5 80/4 85/3 90/2 95/1 x 3
Metcon:
Cindy
20 min amrap
- 5 pull up
- 10 push up
- 15 squats