10 September 2019

Warm-up
3 Rounds:
10-50 Double-Unders (:30 Practice)
:10 Handstand Hold
:10 Bottom of Dip Hold
:10 Top of Dip Hold
5/side Alternating Kossack Squats

Mobility
Shoulders:
1:00/side Mid-Back Smash
1:00 Snow Angels
1:00/side Pec Minor Stretch
1:00/side Lying Overhead Lat Stretch
2x10 Reverse Flys (band / weights)

Metcon
15-13-11-9-7-5-3-1
Strict Handstand Push-Ups
Strict Ring dips
Strict variations as required;
*** No Kipping ***
Rx+= No Singles (except very last rep) + Full RoM
Time Cap: 30:00

Bonus: Alternating EMoM-10 (3-5 rounds)
i. 10-50 Double-Unders
ii. 2-5/side Alternating Pistol Squats
up to :30 of work / :30 REST each round;
variations as required
AND/OR
work on Mobility to help recover from yesterday's 10k run / row ...

Warm-Down
Pec, Shoulder, Calf, Hip mobility as required ...