Warm-up
10 skin the cats
Walk on your hands for 5 minutes or practice shoulder taps on the wall, walking into the wall, sideways on the wall or freestanding handstand holds.
Strength
With an axle, take the bar off the floor each time
Press – 5-4-3-2-1 – all sets should be heavy.
With the same axle
Axle curls – 5-4-3-2-1 – all sets should be heavy.
Axle Pendley Rows – 3×8 with an overhead grip – use a mixed grip if you are unable to hold onto the axle
WOD
“JT”
21-15-9
HSPU
Ring Dip
Push Up