9/15/16

Wod
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbell Bent Over Rows (each arm)
1 Mile Run
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbell Bent Over Rows (each arm)

Ahap on dumbbell movements with perfect form.
“Scaled”
Box Handstand push-ups/ Banded strict pull-ups
Mobility Option
21-15-9(at recovery pace)
Hip Bridge
Leg Raises
200m Run between each set.
Banded shoulder distraction
Lat Rollout
Global Extension
Pec Rollout
Couch Stretch 2(each side)
Pigeon stretch
Lac ball above knee
Quad Rollout

 

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