Tuesday, January 14
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” - Albert Einstein
Warm-up
EMOM 12’
Min. 1, 5, 9: 40” of jogging, biking or rowing (try to increase effort each set)
Min. 2, 6, 10: 30 m of high knees + 30 m of butt kicks
Min. 3, 7, 11: 6 bent over rows + 3-4 burpees
Min. 4, 8, 12: rest
Strength/Skill
Skill Work: Handstand Hold/HSPU
5 rounds for quality of:
5 Weighted Strict Pull-ups, pick load (Pull-Ups)
7 Strict Handstand Push-ups (Shoulder Press)
Handstand Walk, 7 m (Overhead Carry)
Athlete Instructions
Movement Demos
WOD
For distance:
Row: 10 Min max distance
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.