2 Rounds 8 DB Single Leg RDLS (Slow) 15 Banded Pull Aparts (Palms Up) Into: 1:00 Low Back Foam Roll 1:00 90-90 Rotations w/ Pigeon Stretch 1:00 Pec Smash w/ Ball 1:00 Weighted Fly on Bench (2.5 or 5s, Arms out to a T, deep breaths)
EMOM 8 C. 20 ft Handstand Walk + 4-6 Strict Handstand Push Ups S. 5-7 Kipping Handstand Push Ups or Strict HSPU Practice F. Handstand Push Up Scales
Fitness
Metcon (AMRAP - Rounds & Reps)
AMRAP 20 1k Row into 3 Rounds 20 Banded Good Morinings (Blue or Green Band) 15 Prone Plank Roll In on Rower into 2k Bike into 3 Rounds 10 Heavy DB Bench Press 20 Seated Low Row (Band Around Feet)
