Wednesday - 9/27/2017

Warm Up:

Banded Shoulder Warm Up
5->1 Chan Push-ups
20m Bear Crawl
10 Push-ups + Protraction
Eta Shoulder Protocol
10 Push-ups to Pike
10/arm Single Arm DB Push Press
10 2x DB Push Press
Practice HSPU
 

20 min EMOM

Min 1: 200m Run
Min 2: 10 Box Jumps (24/20)
Min 3: 9/7/5/3 HSPU (DB PP)
Min 4: REST

Fitness: Kipping HSPU
EP: Strict HSPU

*Score is a letter grade. A - 9 HSPU, B - 7, C - 5, D - 3, F - less than 3 HSPU or failed other movements.