Static shaping: Raised hollow hold(walkout position) 3×1:00
Warm up: 2rnds-10 reps each
Samson stretch-5each leg
PVC oh squat
sit ups
back extensions
press ups
Strength
EMOM x 5 mins perform 6 strict pull ups
rest 3mins
EMOM x 5mins perform 6 strict dips.
If too easy add weight, if too hard add band, idea is to stay with weight/band as reps increase over the weeks
WOD
5rnds:
10 DB front squat
5 wall walks
Warm down
banded shoulder pulls and reverse tricep stretch
