THURSDAY | 04.23.2020

WARMUP:

• 2 x 250m row ~OR~ 3 x 200m run ~OR~ 3 x 600m bike w/20 barbell bent rows after each set (increase speed each round up to ~80%)

• 5 inchworm + push-up

• 30sec childs pose stretch

• 20sec hollow hold

• 20sec archer hold

• 25 PVC pass thru (locked elbows) for speed and some shoulder heat

• 10 PVC pass thrus slow and steady for the deeper stretch

• McGill Big 3 (focus on core stability)

• Ultimate shoulder warm-up

5 ROUNDS:

• 1MIN MAX REPS bent row 105/75

• 1MIN MAX REPS handstand push-ups

• 2MIN REST between rounds

(SCORE: TOTAL REPS for each movement)

- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX