Day 3)
Warm Up
3rds
Row 500m
10 scap pull ups
10 Empty bar shoulder press
Strength/Skill
HSW Practice – spend 10-20mins fresh working on your ability. For those who can walk, work on obstacles/turning. For those who can’t, work on kicking to a partner and finding balance
4×5 Elevator Ring Dips – pause for 1sec mid way down, at the bottom and mid way up on every rep
4x 3-10 BMU – aim for unbroken (use a band if not consistent yet)
4×10 pistols – each leg – accumulate 10 on one side before switching
WOD
EMOM 30
1. 12 pull ups
2. 12 HSPU
3. 5 back squat – 80/60kg
Accessories
3×10 Reverse Fly
3×10 External rotation (each arm)