MOBILITY
Ankles
Hips
Thoracic
Wrists
Front rack
1 HAND STAND PUSH UPS
A) 10min EMOM
1st – 5 Strict press
2nd – 5 Strict pull ups
B) 10min EMOM
6 Strict deficit hand stand push ups 5.5/3cm and 4 Bar muscle ups
2 CONDITIONING
Row 2000m
3 CONDITIONING
A) 10min AMRAP
15 Wall balls 9/6kg
30 Double unders
B) 10min AMRAP
15 Wall balls 12/9kg
30 Double unders
OPTIONAL EXTRAS
Programmed work or
Ring rows and tricep push ups 4×8