Workout of the Day

a) mobility 4min
1:00 each
pass through
scorpion
dynamic lat stretch
prone behind the neck press

b) warm up 5min
3 rounds
250/200m row
10 shoulder to overhead
dowel presses (1st round),
dowel push presses (2nd round),
dowel push jerks (3rd round)

c) strict press / handstand push ups 15min
5 supersets
A: 1-3 strict presses @ 75-80%
B: 40-50% of unbroken handstand push ups / push ups
*first set is unbroken for reps

c) conditioning 15min
for total reps
amrap 6min
1000/800m row
max shoulder to overhead 50/35

rest 2 minutes

amrap 4min
500/400m row
max shoulder to overhead 50/35

rest 1 minute

amrap 2min
250/200m row 1
max shoulder to overhead 50/35