Warm Up:
:30 on :10 off
Jumping Jacks
Push Up Down Dog
Up Dog Hold
SA DB Press (:30 each side)(light)
HS Hold
Ring Rows
x2
Skill:
Strict Press 1RM
*Driver for cycle!
WOD:
“Nate”
AMRAP20
2 Muscle Ups
4 Handstand Push UPS
8 KBS (70/53)
*New Hero Benchmark for Harpoon. Gymnastic Bias. This will be tested at the end of the cycle, so more time, scales and weight into SugarWOD!
*Scale Ideas:
Muscle Up:
Burpee Chest to Bar
Burpee Pull Up
Low Ring Transition to Dip
Jumping C2B
BMU
HSPU:
Stacked Ab Mats
Piked on Box
Piked Push Up
Hand Release Push Ups
Push Ups Hands on DB’s
Strict DB Press