Warmup
3 Minute Easy Bike, Row, Ski, or Run
2 Rounds: 24 hollow + 8 Push-Ups + 16 PVC Pass Throughs + 24 Hollow Rocks
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Then…
30 Light Dumbbell Fly’s
30 Single Leg Glute Bridges (Each Leg)
CONDITIONING
‘DISCRACE ‘ 3:00-7:00
3 Rounds For Time:
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
WOD
Strict JT (5:00-12:00)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Time Cap: 12:00
MODIFICATIONS
SHSPU
- Reduce Reps
- Use Riser
- Double Dumbbell Strict Presses
STRICT RING DIPS
- Reduce Reps
- Banded Reps
- Box, Bench, Or Bar Dips
PUSH-UPS
- Reduce Reps
- Elevate Hands