Skill Work:
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
WOD:
AMRAP 10:
8/10-cal row
8 handstand push-ups
Intermediate:
AMRAP 10:
8/10-cal row
4 handstand push-ups
Beginner:
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
Home Workout:
AMRAP 10:
5 shuttle runs (25 ft)
8 handstand push-ups
– 1 shuttle run = 25 ft down + 25 ft back.
Masters 55+ option:
AMRAP 10:
8/10-calorie row
8 pike push-ups from a box
Movement scaling options:
Cal row: Calories, substitutions
HSPU: Reps, pike push-ups, dumbbell push presses
Cool down :
1 set:
1:00 banded shoulder stretch/arm