4.9.19 Tuesday

Mob: Fill Out Habit Tracker =)

FR Lats/Upper Back x2m

QoD: What age did you get your first cell phone?

2 rounds:

3 wall/pike walks + 5ea Side Shoulder Taps

20 Band Spreads

Row 250m

Skill: HSPU SKill

3 rounds:

Hollow Rocks x15

Band facepulls/Tri Ext x15-20e

Tall HSPU Wall Kick-Ups x3

EMOM x8m

Min 1-4: 1-3 Strict HSPU* (Pad)

Min 4-8: 5-8 Kipping HSPU (Pad)

*If less than 3 strict = Strict Pike HSPU

WOD:  For Time (22m CAP)  

Row 2000m

3 rounds of:

20 Pushups

30 Situps

Row 1000m

2 rounds of:

20 pushups

30 situps

Row 500m

1 round of:

20 pushups

30 situps

Post Strength: 3 sets

KB Supine Tri Ext x10-12

DB Incline Alt Row x10e