8 August 2016

Article: Salmon and Veggies Tray Bake

Warm-up
Double Under Practice
- 100 or 2 min practice

500 m Row

Mobility
Gecko Stretch
Shoulder S&F (ball)
Trap S&F (ball)
Calf S&F (kettlebell)

Gymnastics
A, B or C
A: Deficit Handstand Push-ups (Max Reps)
B: Handstand Push-ups (Max Reps)
C: Handstand Push-Up Variations (Max reps (most challenging))

Metcon
Alternating EMOM - 10:
even: A
odd: B
~ 5 mins REST, then C

A: 1-5 (Deficit) HSPU
B: up to 30 sec Bar Hang

C: 3 RFT
12 Tire Flip
8 Shoot-Through
400m Run