A. Warm-Up:
– 500m row
– Dynamic stretching
– Accumulate 1 minute in a handstand
 
B. MWOD:
Banded Shoulder Distraction – accumulate 2min ea side
 
C. WOD:
3 Rounds of:
1-2-3-4 pull ups
2-4-6-8 push ups
3-6-9-12 squats
 
This is a every two minutes work out where in the first two minutes you perform 1 x pull up, 2 x push ups, 3 x squats. Rest for the remainder of the two minutes. When the two minutes are up, perform 2 x pull ups, 4 x push ups, 6 x squats before again resting for the remainder of the two minutes. Continue in this fashion until you’ve completed the 4-8-12 set, that’s one round. Start again with 1-2-3 set on the next two-minute mark. Repeat until you complete three full rounds
 
D. Post-WOD Recovery:
Lat Stretch