EMOMNOMNOM

Warm-up:

Run 800m

Followed by 2 Rounds of:

  1. 10 Hamstring Deceleration
  2. 10 Spider Push-ups (scale down if needed)
  3. Samson Stretch 20-30 seconds each leg

Mobility:

Foam Rolling: Quads, Hams, Add, Abductors

Announcements:

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Skills & Technique: (Click below for links to more info)

Wod:

EMOMNOMNOM

EMOM: 10 Minutes 

Odd: 3 Deadlift @ 70-80% of 1RM
Even: 3 Shoulder Press @ 80% of 1RM

Score total reps.

Followed by:

EMOM:10 Minutes 

Odd: 5 Strict Handstand Push-ups
Even: 10 GHD Sit-ups

Score total reps.