June 27, 2018


Banded shoulder mobility followed by...

9 Minute EMOM
1) :20-:30 Handstand walk/hold or wall walk
2) 15 Hollow rocks
3) 10 C's & D's + 10 toe touches
Handstand push up EMOM
Every minute on the minute for 8 minutes
3-8 Handstand push ups (strict if possible)
*If you are just learning how to do handstand push ups, take this opportunity to get comfortable just doing a few reps each minute while you are fresh. If you arent interested in doing these, feel free to sub 8-10 Strict db press each minute
Metcon (Time)
4 Rounds for time
10 Toes to Bar
10 Box jumps (Step down)
10 Ring dips (Sub push ups)
Cool Down
Spend remaining time in class doing coach led group stretching/mobility

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