Static shaping: 4x:40on,:20off hollow hold with PVC – try
Warm Up:
4 min amrap 10 pass throughs,10 floor sh. Raises, 8 scap push ups
Strength: Strict Press
Level 1&2: 9×3
Accessory: 5min AMRAP band pull aparts:
WOD
20-18-16-14-12-10
thrusters20/15
kb swings
curb run between sets
Warm down:
Back extension cobra into downward dog with 10 second holds in each position x 5 – 1 minute standing torso hang forward
