Mobility:
L-Ball – Traps, Lats
+
20 PVC Pass Throughs
+
15 Shoulder External Rotations
Skill: Choose based on skill level, 20 minute cap on each
1 – 5 Sets
3 Push Press, 70% of BW
rest :30
5-8 Hand Stand Push Ups
rest 2:00
2 – 15-20 Minutes of Hand Stand Push Up practice
3 – 4 Sets
Seated (on floor) DB Press x 8-10
rest :30
3-5 Wall Walks
rest 2:00
WOD: 4 Rounds, 15 Minute Cap
20 Push Ups
30 KB Swings
40 Double Unders