Workout of the Day

CAGES WORKOUT
a) movement prep
2 rounds
50"on/10"off
jumping jacks
handwalk + push up
dynamic bridge

b) prehab
2 rounds
20"on/10"off
Y´s
T´s
W´s
scapula push ups

c) strength
2 sets on every 2:00min
5 shoulder press (climbing)
30sec top of push up hold on parallettes

2 sets on every 2:00min
5 push press (climbing)
30sec bottom of push up hold on parallettes

2 sets on every 2:00min
5 push jerks (climbing)
30sec tuck sit/l-sit hold on parallettes

HOME WORKOUT
movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
handwalk
dynmaic bridge

WOD
a) 3 rounds
10 chair supported strict handstand push ups
30sec chair supported reverse plank hold

b) amrap 15min
10 chair dips
10 plank hip dips
20 step ups