1 September 2019

Warm-up
Shoulders:
3 Rounds:
5 Dracula Rows
10 Face Pulls
10 Ext Rot Band Pull-Aparts

Mobility
Shin / Calf S&F (roller / ball)
Quad Smash (roller / bar / ball)
Pec Smash (ball)
Psoas Smash (KB)

Metcon
A:
AMRAP-25
15 Strict [L] Pull-Ups
30 [Hand-Release] Push-Ups
45 [GHD] Sit-Ups
Rx+= L + HRPUs + GHD

B: Alternating E1.5MoM-15
i. 10-50 Double-Unders
ii. Handstand Work:
- 50' Handstand Walk
- 50 Shoulder Taps
- :30 Handstand Hold (Plank Hold)
~:30 Work / 1:00 REST ...
score to record variation notes ...