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Mindset:
“Everyone has a plan ’til they get punched in the mouth.”
–Mike Tyson
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Nutrition:
Posterior Chain & Shoulder activation
B. Skill:
8min EMOM:
Odd min – 6-8 Handstand Push-Ups
Even min – 12 Sit-Ups
*HSPU scale = Hand Release Push-Ups
*If you’ve been practicing GHD Sit-Ups, you may do those in place of AbMat sit-ups. If you’re unsure, ask a coach.
C. Metcon:
14min Ascending Ladder:
5-10-15-20-25-etc…
Kettlebell Swings (53/35)
*Run 200m after every round.
*Rx+ = Unbroken Kettlebell Swings
*Score will be rounds plus reps. Each lap will count as 1 rep.
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Post WOD Recovery:
Banded Hamstring Stretch – 1min/side
